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  6. Squash, winter, acorn, cooked, boiled, mashed, without salt vs. Pumpkin

Squash, winter, acorn, cooked, boiled, mashed, without salt vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between squash, winter, acorn, cooked, boiled, mashed, without salt and pumpkin?

  • Squash, winter, acorn, cooked, boiled, mashed, without salt is richer in fiber, yet pumpkin is richer in vitamin A, copper, and vitamin B2.
  • Pumpkin's daily need coverage for vitamin A is 154% higher.
  • Squash, winter, acorn, cooked, boiled, mashed, without salt has 5 times more fiber than pumpkin. Squash, winter, acorn, cooked, boiled, mashed, without salt has 2.6g of fiber, while pumpkin has 0.5g.

We used Squash, winter, acorn, cooked, boiled, mashed, without salt and Pumpkin, raw types in this comparison.

Infographic

Squash, winter, acorn, cooked, boiled, mashed, without salt vs Pumpkin 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 19% 7.8% 23% 21% 17% 3% 12% 0.39% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +23.8%
Contains more ManganeseManganese +16.8%
Contains more SeleniumSelenium +33.3%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +42.9%
Contains more CopperCopper +144.2%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -66.7%

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 22% 14% 0% 0% 25% 1.8% 10% 18% 27% 0% 0% 8.3% 0%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B6Vitamin B6 +91.8%
Contains more Vitamin CVitamin C +38.5%
Contains more Vitamin AVitamin A +939%
Contains more Vitamin B2Vitamin B2 +1275%
Contains more Vitamin B3Vitamin B3 +13%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Squash, winter, acorn, cooked, boiled, mashed, without salt Pumpkin DV% diff.
Vitamin A 41µg 426µg 43%
Vitamin B2 0.008mg 0.11mg 8%
Fiber 2.6g 0.5g 8%
Copper 0.052mg 0.127mg 8%
Vitamin E 1.06mg 7%
Vitamin B6 0.117mg 0.061mg 4%
Vitamin B1 0.1mg 0.05mg 4%
Iron 0.56mg 0.8mg 3%
Magnesium 26mg 12mg 3%
Vitamin C 6.5mg 9mg 3%
Potassium 263mg 340mg 2%
Zinc 0.11mg 0.32mg 2%
Phosphorus 27mg 44mg 2%
Calcium 26mg 21mg 1%
Protein 0.67g 1g 1%
Carbs 8.79g 6.5g 1%
Folate 11µg 16µg 1%
Choline 8.2mg 1%
Manganese 0.146mg 0.125mg 1%
Vitamin K 1.1µg 1%
Calories 34kcal 26kcal 0%
Fats 0.08g 0.1g 0%
Net carbs 6.19g 6g N/A
Sugar 2.76g N/A
Sodium 3mg 1mg 0%
Selenium 0.4µg 0.3µg 0%
Vitamin B3 0.531mg 0.6mg 0%
Vitamin B5 0.303mg 0.298mg 0%
Saturated fat 0.017g 0.052g 0%
Monounsaturated fat 0.006g 0.013g 0%
Polyunsaturated fat 0.035g 0.005g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.02mg 0.029mg 0%
Isoleucine 0.026mg 0.031mg 0%
Leucine 0.038mg 0.046mg 0%
Lysine 0.025mg 0.054mg 0%
Methionine 0.008mg 0.011mg 0%
Phenylalanine 0.026mg 0.032mg 0%
Valine 0.029mg 0.035mg 0%
Histidine 0.013mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.67 g
Fats: 0.08 g
Carbs: 8.79 g
Water: 89.7 g
Other: 0.76 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more CarbsCarbs +35.2%
Contains more ProteinProtein +49.3%
Contains more FatsFats +25%
~equal in Water ~91.6g
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.035 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Poly. FatPolyunsaturated fat +600%
Contains more Mono. FatMonounsaturated fat +116.7%

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. Squash, winter, acorn, cooked, boiled, mashed, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169294/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.