Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Peppers
  5. Compare
  6. Peppers vs. Winter squash

Peppers vs. Winter squash — In-Depth Nutrition Comparison

Compare

The main differences between Peppers and Winter squash

  • Peppers have more Vitamin C, Copper, Iron, Vitamin B6, Vitamin K, and Vitamin B1, however, Winter squash have more Vitamin A RAE, and Fiber.
  • Daily need coverage for Vitamin C from Peppers is 259% higher.
  • Winter squash has 6 times less Vitamin E than Peppers. Peppers have 0.69mg of Vitamin E , while Winter squash has 0.12mg.

Food types used in this article are Peppers, hot chili, green, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Peppers vs Winter squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppers
Peppers
8
:
2
Winter squash
Winter squash
Contains more Iron +172.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +142.1%
Contains more Potassium +41.1%
Contains more Zinc +36.4%
Contains more Copper +112.2%
Contains more Manganese +26.7%
Contains more Selenium +25%
Contains more Calcium +22.2%
Contains less Sodium -85.7%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +172.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +142.1%
Contains more Potassium +41.1%
Contains more Zinc +36.4%
Contains more Copper +112.2%
Contains more Manganese +26.7%
Contains more Selenium +25%
Contains more Calcium +22.2%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppers
Peppers
8
:
2
Winter squash
Winter squash
Contains more Vitamin E +475%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +91.9%
Contains more Vitamin B6 +72.7%
Contains more Folate +15%
Contains more Vitamin K +225%
Contains more Vitamin A +343%
Contains more Vitamin B5 +283.6%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +475%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +91.9%
Contains more Vitamin B6 +72.7%
Contains more Folate +15%
Contains more Vitamin K +225%
Contains more Vitamin A +343%
Contains more Vitamin B5 +283.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
2
:
3
Winter squash
Winter squash
Contains more Protein +124.7%
Contains more Fats +75%
Contains more Other +16.7%
Equal in Carbs - 8.85
Equal in Water - 89.21
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +124.7%
Contains more Fats +75%
Contains more Other +16.7%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +34.9%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +34.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppers Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peppers Winter squash Opinion
Net carbs 7.96g 6.05g Peppers
Protein 2g 0.89g Peppers
Fats 0.2g 0.35g Winter squash
Carbs 9.46g 8.85g Peppers
Calories 40kcal 37kcal Peppers
Sugar 5.1g 3.3g Winter squash
Fiber 1.5g 2.8g Winter squash
Calcium 18mg 22mg Winter squash
Iron 1.2mg 0.44mg Peppers
Magnesium 25mg 13mg Peppers
Phosphorus 46mg 19mg Peppers
Potassium 340mg 241mg Peppers
Sodium 7mg 1mg Winter squash
Zinc 0.3mg 0.22mg Peppers
Copper 0.174mg 0.082mg Peppers
Manganese 0.237mg 0.187mg Peppers
Selenium 0.5µg 0.4µg Peppers
Vitamin A 1179IU 5223IU Winter squash
Vitamin A RAE 59µg 261µg Winter squash
Vitamin E 0.69mg 0.12mg Peppers
Vitamin C 242.5mg 9.6mg Peppers
Vitamin B1 0.09mg 0.016mg Peppers
Vitamin B2 0.09mg 0.067mg Peppers
Vitamin B3 0.95mg 0.495mg Peppers
Vitamin B5 0.061mg 0.234mg Winter squash
Vitamin B6 0.278mg 0.161mg Peppers
Folate 23µg 20µg Peppers
Vitamin K 14.3µg 4.4µg Peppers
Tryptophan 0.026mg 0.013mg Peppers
Threonine 0.074mg 0.027mg Peppers
Isoleucine 0.065mg 0.035mg Peppers
Leucine 0.105mg 0.05mg Peppers
Lysine 0.089mg 0.033mg Peppers
Methionine 0.024mg 0.011mg Peppers
Phenylalanine 0.062mg 0.035mg Peppers
Valine 0.084mg 0.038mg Peppers
Histidine 0.041mg 0.017mg Peppers
Saturated Fat 0.021g 0.072g Peppers
Monounsaturated Fat 0.011g 0.026g Winter squash
Polyunsaturated fat 0.109g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Peppers
Peppers vs Tomato
Tomato
Peppers
Peppers vs Onion
Onion
Peppers
Peppers vs Bell pepper
Bell pepper
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
90%
Peppers
38%
Winter squash
Minerals Daily Need Coverage Score
22%
Peppers
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 6mg)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.