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  6. Squash, winter, acorn, cooked, boiled, mashed, with salt vs. Pumpkin

Squash, winter, acorn, cooked, boiled, mashed, with salt vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between squash, winter, acorn, cooked, boiled, mashed, with salt and pumpkin?

  • Squash, winter, acorn, cooked, boiled, mashed, with salt is higher in fiber, yet pumpkin is higher in vitamin A, copper, and vitamin B2.
  • Pumpkin's daily need coverage for vitamin A is 165% more.
  • Squash, winter, acorn, cooked, boiled, mashed, with salt has 239 times more sodium than pumpkin. While squash, winter, acorn, cooked, boiled, mashed, with salt has 239mg of sodium, pumpkin has only 1mg.

We used Squash, winter, acorn, cooked, boiled, mashed, with salt and Pumpkin, raw types in this article.

Infographic

Squash, winter, acorn, cooked, boiled, mashed, with 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% 31% 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 -99.6%

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.
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% 4.3% 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 +3176.9%
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, with salt Pumpkin DV% diff.
Vitamin A 13µg 426µg 46%
Sodium 239mg 1mg 10%
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 B1 0.1mg 0.05mg 4%
Vitamin B6 0.117mg 0.061mg 4%
Vitamin C 6.5mg 9mg 3%
Magnesium 26mg 12mg 3%
Iron 0.56mg 0.8mg 3%
Potassium 263mg 340mg 2%
Zinc 0.11mg 0.32mg 2%
Phosphorus 27mg 44mg 2%
Manganese 0.146mg 0.125mg 1%
Vitamin K 1.1µg 1%
Calcium 26mg 21mg 1%
Carbs 8.79g 6.5g 1%
Folate 11µg 16µg 1%
Choline 8.2mg 1%
Protein 0.67g 1g 1%
Calories 34kcal 26kcal 0%
Fats 0.08g 0.1g 0%
Net carbs 6.19g 6g N/A
Sugar 2.76g N/A
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, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170129/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.