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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
18%
Minerals Daily Need Coverage Score
11%
12%
Comparison summary
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.035g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in minerals?
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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.
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.