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Poblano vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between poblano and winter squash

  • Winter squash has less vitamin B6, vitamin B2, iron, vitamin A, fiber, potassium, manganese, copper, vitamin B3, and vitamin B5.
  • Poblano's daily need coverage for vitamin B6 is 260% more.
  • Poblano has 34 times more vitamin B2 than winter squash. Poblano has 2.255mg of vitamin B2, while winter squash has 0.067mg.

The food varieties used in the comparison are Peppers, ancho, dried and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Poblano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +769.2%
Contains more CalciumCalcium +177.3%
Contains more PotassiumPotassium +900.4%
Contains more IronIron +2384.1%
Contains more CopperCopper +519.5%
Contains more ZincZinc +545.5%
Contains more PhosphorusPhosphorus +957.9%
Contains more ManganeseManganese +584%
Contains more SeleniumSelenium +625%
Contains less SodiumSodium -97.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin AVitamin A +291.6%
Contains more Vitamin B1Vitamin B1 +1018.8%
Contains more Vitamin B2Vitamin B2 +3265.7%
Contains more Vitamin B3Vitamin B3 +1193.5%
Contains more Vitamin B5Vitamin B5 +751.7%
Contains more Vitamin B6Vitamin B6 +2095.7%
Contains more FolateFolate +245%
Contains more Vitamin CVitamin C +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +1232.6%
Contains more FatsFats +2242.9%
Contains more CarbsCarbs +481%
Contains more OtherOther +741.4%
Contains more WaterWater +294.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +1792.3%
Contains more Poly. FatPolyunsaturated fat +2968.7%
Contains less Sat. FatSaturated fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Winter squash DV% diff.
Vitamin B6 3.535mg 0.161mg 260%
Vitamin B2 2.255mg 0.067mg 168%
Iron 10.93mg 0.44mg 131%
Vitamin A 1022µg 261µg 85%
Fiber 21.6g 2.8g 75%
Potassium 2411mg 241mg 64%
Copper 0.508mg 0.082mg 47%
Manganese 1.279mg 0.187mg 47%
Vitamin B3 6.403mg 0.495mg 37%
Vitamin B5 1.993mg 0.234mg 35%
Polyunsaturated fat 4.511g 0.147g 29%
Phosphorus 201mg 19mg 26%
Magnesium 113mg 13mg 24%
Protein 11.86g 0.89g 22%
Carbs 51.42g 8.85g 14%
Vitamin B1 0.179mg 0.016mg 14%
Folate 69µg 20µg 12%
Calories 281kcal 37kcal 12%
Fats 8.2g 0.35g 12%
Zinc 1.42mg 0.22mg 11%
Vitamin C 2mg 9.6mg 8%
Selenium 2.9µg 0.4µg 5%
Calcium 61mg 22mg 4%
Vitamin K 4.4µg 4%
Saturated fat 0.82g 0.072g 3%
Sodium 43mg 1mg 2%
Choline 10.6mg 2%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.492g 0.026g 1%
Net carbs 29.82g 6.05g N/A
Sugar 3.3g N/A
Tryptophan 0.155mg 0.013mg 0%
Threonine 0.425mg 0.027mg 0%
Isoleucine 0.373mg 0.035mg 0%
Leucine 0.605mg 0.05mg 0%
Lysine 0.515mg 0.033mg 0%
Methionine 0.142mg 0.011mg 0%
Phenylalanine 0.361mg 0.035mg 0%
Valine 0.489mg 0.038mg 0%
Histidine 0.232mg 0.017mg 0%

Which food is preferable for your diet?

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

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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
155%
Poblano
18%
Winter squash
Minerals Daily Need Coverage Score
120%
Poblano
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Winter squash
Winter squash is lower in Saturated fat (difference - 0.748g)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $7)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.