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  6. Purslane vs. Winter squash

Purslane vs. Winter squash — In-Depth Nutrition Comparison

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Differences between Purslane and Winter squash

  • Purslane has more Iron, Magnesium, Vitamin C, Potassium, and Manganese, while Winter squash has more Vitamin B6.
  • Purslane's daily need coverage for Iron is 19% higher.
  • Winter squash contains 5 times less Magnesium than Purslane. Purslane contains 68mg of Magnesium, while Winter squash contains 13mg.

The food types used in this comparison are Purslane, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Purslane 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.
Purslane
Purslane
8
:
2
Winter squash
Winter squash
Contains more Calcium +195.5%
Contains more Iron +352.3%
Contains more Magnesium +423.1%
Contains more Phosphorus +131.6%
Contains more Potassium +105%
Contains more Copper +37.8%
Contains more Manganese +62%
Contains more Selenium +125%
Contains less Sodium -97.8%
Contains more Zinc +29.4%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +195.5%
Contains more Iron +352.3%
Contains more Magnesium +423.1%
Contains more Phosphorus +131.6%
Contains more Potassium +105%
Contains more Copper +37.8%
Contains more Manganese +62%
Contains more Selenium +125%
Contains less Sodium -97.8%
Contains more Zinc +29.4%

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.
Purslane
Purslane
3
:
7
Winter squash
Winter squash
Contains more Vitamin C +118.8%
Contains more Vitamin B1 +193.8%
Contains more Vitamin B2 +67.2%
Contains more Vitamin A +295.7%
Contains more Vitamin B5 +550%
Contains more Vitamin B6 +120.5%
Contains more Folate +66.7%
Equal in Vitamin B3 - 0.495
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 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 C +118.8%
Contains more Vitamin B1 +193.8%
Contains more Vitamin B2 +67.2%
Contains more Vitamin A +295.7%
Contains more Vitamin B5 +550%
Contains more Vitamin B6 +120.5%
Contains more Folate +66.7%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
4
:
1
Winter squash
Winter squash
Contains more Protein +128.1%
Contains more Other +94.3%
Contains more Carbs +161.1%
Equal in Fats - 0.35
Equal in Water - 89.21
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +128.1%
Contains more Other +94.3%
Contains more Carbs +161.1%
Equal in Fats - 0.35
Equal in Water - 89.21

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Purslane Winter squash
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Purslane Winter squash Opinion
Net carbs 3.39g 6.05g Winter squash
Protein 2.03g 0.89g Purslane
Fats 0.36g 0.35g Purslane
Carbs 3.39g 8.85g Winter squash
Calories 20kcal 37kcal Winter squash
Sugar 3.3g Purslane
Fiber 2.8g Winter squash
Calcium 65mg 22mg Purslane
Iron 1.99mg 0.44mg Purslane
Magnesium 68mg 13mg Purslane
Phosphorus 44mg 19mg Purslane
Potassium 494mg 241mg Purslane
Sodium 45mg 1mg Winter squash
Zinc 0.17mg 0.22mg Winter squash
Copper 0.113mg 0.082mg Purslane
Manganese 0.303mg 0.187mg Purslane
Selenium 0.9µg 0.4µg Purslane
Vitamin A 1320IU 5223IU Winter squash
Vitamin A RAE 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 21mg 9.6mg Purslane
Vitamin B1 0.047mg 0.016mg Purslane
Vitamin B2 0.112mg 0.067mg Purslane
Vitamin B3 0.48mg 0.495mg Winter squash
Vitamin B5 0.036mg 0.234mg Winter squash
Vitamin B6 0.073mg 0.161mg Winter squash
Folate 12µg 20µg Winter squash
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g Purslane
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
19%
Purslane
38%
Winter squash
Minerals Daily Need Coverage Score
30%
Purslane
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 44mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Purslane
Purslane 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 ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.