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Pumpkin vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between pumpkins and winter squash?

  • Pumpkins are higher in vitamin A, yet winter squash is higher in vitamin B6, fiber, and vitamin C.
  • Pumpkins' daily need coverage for vitamin A is 11% more.
  • Pumpkins have 7 times more vitamin E than winter squash. While pumpkins have 0.8mg of vitamin E, winter squash has only 0.12mg.
  • The glycemic index of winter squash is lower.

We used Pumpkin, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Pumpkin vs Winter squash infographic
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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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 IronIron +29.5%
Contains more PhosphorusPhosphorus +57.9%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +46.7%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +100%
~equal in Potassium ~241mg
~equal in Copper ~0.082mg
~equal in Zinc ~0.22mg
~equal in Sodium ~1mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin CVitamin C +104.3%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B6Vitamin B6 +265.9%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +122.2%
Contains more CholineCholine +71%
~equal in Vitamin A ~261µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Winter squash DV% diff.
Vitamin B6 0.044mg 0.161mg 9%
Fiber 1.1g 2.8g 7%
Vitamin C 4.7mg 9.6mg 5%
Vitamin E 0.8mg 0.12mg 5%
Manganese 0.089mg 0.187mg 4%
Vitamin A 288µg 261µg 3%
Folate 9µg 20µg 3%
Vitamin K 0.8µg 4.4µg 3%
Iron 0.57mg 0.44mg 2%
Phosphorus 30mg 19mg 2%
Calories 20kcal 37kcal 1%
Polyunsaturated fat 0.004g 0.147g 1%
Choline 6.2mg 10.6mg 1%
Vitamin B5 0.201mg 0.234mg 1%
Vitamin B3 0.413mg 0.495mg 1%
Vitamin B2 0.078mg 0.067mg 1%
Vitamin B1 0.031mg 0.016mg 1%
Copper 0.091mg 0.082mg 1%
Calcium 15mg 22mg 1%
Magnesium 9mg 13mg 1%
Carbs 4.9g 8.85g 1%
Protein 0.72g 0.89g 0%
Fats 0.07g 0.35g 0%
Net carbs 3.8g 6.05g N/A
Potassium 230mg 241mg 0%
Sugar 2.08g 3.3g N/A
Zinc 0.23mg 0.22mg 0%
Sodium 1mg 1mg 0%
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.037g 0.072g 0%
Monounsaturated fat 0.009g 0.026g 0%
Tryptophan 0.009mg 0.013mg 0%
Threonine 0.021mg 0.027mg 0%
Isoleucine 0.023mg 0.035mg 0%
Leucine 0.034mg 0.05mg 0%
Lysine 0.039mg 0.033mg 0%
Methionine 0.008mg 0.011mg 0%
Phenylalanine 0.023mg 0.035mg 0%
Valine 0.025mg 0.038mg 0%
Histidine 0.011mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 +23.6%
Contains more FatsFats +400%
Contains more CarbsCarbs +80.6%
Contains more OtherOther +12.9%
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 less Sat. FatSaturated fat -48.6%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +3575%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.