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  6. Portobello vs. Winter squash

Portobello vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between Portobello and Winter squash?

  • Portobello is higher in Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, Phosphorus, and Potassium, yet Winter squash is higher in Vitamin A RAE, Vitamin C, and Manganese.
  • Portobello's daily need coverage for Selenium is 39% more.
  • Portobello has 13 times more Vitamin B3 than Winter squash. While Portobello has 6.255mg of Vitamin B3, Winter squash has only 0.495mg.

We used Mushrooms, portabella, grilled and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Portobello 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.
Portobello
Portobello
5
:
4
Winter squash
Winter squash
Contains more Phosphorus +610.5%
Contains more Potassium +81.3%
Contains more Zinc +195.5%
Contains more Copper +374.4%
Contains more Selenium +5375%
Contains more Calcium +633.3%
Contains less Sodium -90.9%
Contains more Manganese +179.1%
Equal in Iron - 0.44
Equal in Magnesium - 13
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Phosphorus +610.5%
Contains more Potassium +81.3%
Contains more Zinc +195.5%
Contains more Copper +374.4%
Contains more Selenium +5375%
Contains more Calcium +633.3%
Contains less Sodium -90.9%
Contains more Manganese +179.1%
Equal in Iron - 0.44
Equal in Magnesium - 13

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.
Portobello
Portobello
5
:
6
Winter squash
Winter squash
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +501.5%
Contains more Vitamin B3 +1163.6%
Contains more Vitamin B5 +439.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +32%
Contains more Vitamin K +∞%
Equal in Folate - 20
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
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 D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +501.5%
Contains more Vitamin B3 +1163.6%
Contains more Vitamin B5 +439.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +32%
Contains more Vitamin K +∞%
Equal in Folate - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Portobello
Portobello
4
:
1
Winter squash
Winter squash
Contains more Protein +268.5%
Contains more Fats +65.7%
Contains more Other +48.6%
Contains more Carbs +99.3%
Equal in Water - 89.21
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 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 +268.5%
Contains more Fats +65.7%
Contains more Other +48.6%
Contains more Carbs +99.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Portobello
Portobello
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -11.1%
Contains more Polyunsaturated fat +57.8%
Contains more Monounsaturated Fat +188.9%
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 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 -11.1%
Contains more Polyunsaturated fat +57.8%
Contains more Monounsaturated Fat +188.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Portobello Winter squash Opinion
Net carbs 2.24g 6.05g Winter squash
Protein 3.28g 0.89g Portobello
Fats 0.58g 0.35g Portobello
Carbs 4.44g 8.85g Winter squash
Calories 29kcal 37kcal Winter squash
Starch 0.43g Portobello
Sugar 2.26g 3.3g Portobello
Fiber 2.2g 2.8g Winter squash
Calcium 3mg 22mg Winter squash
Iron 0.4mg 0.44mg Winter squash
Magnesium 13mg 13mg
Phosphorus 135mg 19mg Portobello
Potassium 437mg 241mg Portobello
Sodium 11mg 1mg Winter squash
Zinc 0.65mg 0.22mg Portobello
Copper 0.389mg 0.082mg Portobello
Manganese 0.067mg 0.187mg Winter squash
Selenium 21.9µg 0.4µg Portobello
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0mg 0.12mg Winter squash
Vitamin D 14IU 0IU Portobello
Vitamin D 0.3µg 0µg Portobello
Vitamin C 0mg 9.6mg Winter squash
Vitamin B1 0.072mg 0.016mg Portobello
Vitamin B2 0.403mg 0.067mg Portobello
Vitamin B3 6.255mg 0.495mg Portobello
Vitamin B5 1.262mg 0.234mg Portobello
Vitamin B6 0.122mg 0.161mg Winter squash
Folate 19µg 20µg Winter squash
Vitamin K 0µg 4.4µg Winter squash
Tryptophan 0.045mg 0.013mg Portobello
Threonine 0.125mg 0.027mg Portobello
Isoleucine 0.09mg 0.035mg Portobello
Leucine 0.15mg 0.05mg Portobello
Lysine 0.11mg 0.033mg Portobello
Methionine 0.035mg 0.011mg Portobello
Phenylalanine 0.1mg 0.035mg Portobello
Valine 0.41mg 0.038mg Portobello
Histidine 0.065mg 0.017mg Portobello
Saturated Fat 0.064g 0.072g Portobello
Monounsaturated Fat 0.009g 0.026g Winter squash
Polyunsaturated fat 0.232g 0.147g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Portobello Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Portobello
38%
Winter squash
Minerals Daily Need Coverage Score
40%
Portobello
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Portobello
Portobello is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Portobello
Portobello is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Portobello
Portobello is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.