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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.67 g
Fats:
0.08 g
Carbs:
8.79 g
Water:
89.7 g
Other:
0.76 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
9%
23%
Minerals Daily Need Coverage Score
15%
16%
Comparison summary
Which food is lower in Sugar?
Squash, winter, acorn, cooked, boiled, mashed, with salt is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Squash, winter, acorn, cooked, boiled, mashed, with salt is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Squash, winter, acorn, cooked, boiled, mashed, with salt is lower in glycemic index (difference - 52)
Which food is cheaper?
Squash, winter, acorn, cooked, boiled, mashed, with salt is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 238mg)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 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.