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  6. Spinach vs. Winter squash

Spinach vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Spinach and Winter squash

  • Winter squash has less Vitamin K, Iron, Manganese, Folate, Vitamin A RAE, Magnesium, Vitamin E , Vitamin B2, Calcium, and Copper.
  • Spinach's daily need coverage for Vitamin K is 408% more.
  • Spinach has 17 times more Vitamin E than Winter squash. Spinach has 2.08mg of Vitamin E , while Winter squash has 0.12mg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Winter squash
Winter squash
Contains more Calcium +518.2%
Contains more Iron +711.4%
Contains more Magnesium +569.2%
Contains more Phosphorus +194.7%
Contains more Potassium +93.4%
Contains more Zinc +245.5%
Contains more Copper +112.2%
Contains more Manganese +400%
Contains more Selenium +275%
Contains less Sodium -98.6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
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 +518.2%
Contains more Iron +711.4%
Contains more Magnesium +569.2%
Contains more Phosphorus +194.7%
Contains more Potassium +93.4%
Contains more Zinc +245.5%
Contains more Copper +112.2%
Contains more Manganese +400%
Contains more Selenium +275%
Contains less Sodium -98.6%

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.
Spinach
Spinach
8
:
2
Winter squash
Winter squash
Contains more Vitamin A +100.7%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B6 +50.3%
Contains more Folate +630%
Contains more Vitamin K +11118.2%
Contains more Vitamin B5 +61.4%
Equal in Vitamin C - 9.6
Equal in Vitamin B3 - 0.495
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +100.7%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B6 +50.3%
Contains more Folate +630%
Contains more Vitamin K +11118.2%
Contains more Vitamin B5 +61.4%
Equal in Vitamin C - 9.6
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Winter squash
Winter squash
Contains more Protein +233.7%
Contains more Other +158.6%
Contains more Fats +34.6%
Contains more Carbs +136%
Equal in Water - 89.21
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +233.7%
Contains more Other +158.6%
Contains more Fats +34.6%
Contains more Carbs +136%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +34.9%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 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 -40.3%
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Winter squash Opinion
Net carbs 1.35g 6.05g Winter squash
Protein 2.97g 0.89g Spinach
Fats 0.26g 0.35g Winter squash
Carbs 3.75g 8.85g Winter squash
Calories 23kcal 37kcal Winter squash
Sugar 0.43g 3.3g Spinach
Fiber 2.4g 2.8g Winter squash
Calcium 136mg 22mg Spinach
Iron 3.57mg 0.44mg Spinach
Magnesium 87mg 13mg Spinach
Phosphorus 56mg 19mg Spinach
Potassium 466mg 241mg Spinach
Sodium 70mg 1mg Winter squash
Zinc 0.76mg 0.22mg Spinach
Copper 0.174mg 0.082mg Spinach
Manganese 0.935mg 0.187mg Spinach
Selenium 1.5µg 0.4µg Spinach
Vitamin A 10481IU 5223IU Spinach
Vitamin A RAE 524µg 261µg Spinach
Vitamin E 2.08mg 0.12mg Spinach
Vitamin C 9.8mg 9.6mg Spinach
Vitamin B1 0.095mg 0.016mg Spinach
Vitamin B2 0.236mg 0.067mg Spinach
Vitamin B3 0.49mg 0.495mg Winter squash
Vitamin B5 0.145mg 0.234mg Winter squash
Vitamin B6 0.242mg 0.161mg Spinach
Folate 146µg 20µg Spinach
Vitamin K 493.6µg 4.4µg Spinach
Tryptophan 0.04mg 0.013mg Spinach
Threonine 0.127mg 0.027mg Spinach
Isoleucine 0.152mg 0.035mg Spinach
Leucine 0.231mg 0.05mg Spinach
Lysine 0.182mg 0.033mg Spinach
Methionine 0.055mg 0.011mg Spinach
Phenylalanine 0.134mg 0.035mg Spinach
Valine 0.168mg 0.038mg Spinach
Histidine 0.066mg 0.017mg Spinach
Saturated Fat 0.043g 0.072g Spinach
Monounsaturated Fat 0.006g 0.026g Winter squash
Polyunsaturated fat 0.109g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
38%
Winter squash
Minerals Daily Need Coverage Score
52%
Spinach
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.