Squash, winter, all varieties, cooked, baked, with salt vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between squash, winter, all varieties, cooked, baked, with salt and pumpkin
- Squash, winter, all varieties, cooked, baked, with salt has more fiber and vitamin B6; however, pumpkin is higher in vitamin A, vitamin C, and vitamin E.
- Pumpkin covers your daily vitamin A needs 66% more than squash, winter, all varieties, cooked, baked, with salt.
- Pumpkin contains 237 times less sodium than squash, winter, all varieties, cooked, baked, with salt. Squash, winter, all varieties, cooked, baked, with salt contains 237mg of sodium, while pumpkin contains 1mg.
Food varieties used in this article are Squash, winter, all varieties, cooked, baked, with salt and Pumpkin, raw.
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 ManganeseManganese | +49.6% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more PotassiumPotassium | +41.1% |
| Contains more IronIron | +81.8% |
| Contains more CopperCopper | +54.9% |
| Contains more ZincZinc | +45.5% |
| Contains more PhosphorusPhosphorus | +131.6% |
| 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 B6Vitamin B6 | +163.9% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +29.3% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +63.2% |
| Contains more Vitamin EVitamin E | +783.3% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +64.2% |
| Contains more Vitamin B3Vitamin B3 | +21.2% |
| Contains more Vitamin B5Vitamin B5 | +27.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +36.2% |
| Contains more ProteinProtein | +12.4% |
| Contains more OtherOther | +14.3% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +2840% |
| Contains less Sat. FatSaturated fat | -27.8% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 261µg | 426µg | 18% |
| Sodium | 237mg | 1mg | 10% |
| Fiber | 2.8g | 0.5g | 9% |
| Vitamin C | 1.8mg | 9mg | 8% |
| Vitamin B6 | 0.161mg | 0.061mg | 8% |
| Vitamin E | 0.12mg | 1.06mg | 6% |
| Copper | 0.082mg | 0.127mg | 5% |
| Iron | 0.44mg | 0.8mg | 5% |
| Phosphorus | 19mg | 44mg | 4% |
| Potassium | 241mg | 340mg | 3% |
| Manganese | 0.187mg | 0.125mg | 3% |
| Vitamin K | 4.4µg | 1.1µg | 3% |
| Vitamin B2 | 0.067mg | 0.11mg | 3% |
| Vitamin B1 | 0.016mg | 0.05mg | 3% |
| Vitamin B3 | 0.495mg | 0.6mg | 1% |
| Vitamin B5 | 0.234mg | 0.298mg | 1% |
| Folate | 20µg | 16µg | 1% |
| Polyunsaturated fat | 0.147g | 0.005g | 1% |
| Calories | 37kcal | 26kcal | 1% |
| Carbs | 8.85g | 6.5g | 1% |
| Zinc | 0.22mg | 0.32mg | 1% |
| Protein | 0.89g | 1g | 0% |
| Fats | 0.35g | 0.1g | 0% |
| Net carbs | 6.05g | 6g | N/A |
| Magnesium | 13mg | 12mg | 0% |
| Calcium | 22mg | 21mg | 0% |
| Sugar | 3.3g | 2.76g | N/A |
| Selenium | 0.4µg | 0.3µg | 0% |
| Choline | 10.6mg | 8.2mg | 0% |
| Saturated fat | 0.072g | 0.052g | 0% |
| Monounsaturated fat | 0.026g | 0.013g | 0% |
| Tryptophan | 0.013mg | 0.012mg | 0% |
| Threonine | 0.027mg | 0.029mg | 0% |
| Isoleucine | 0.035mg | 0.031mg | 0% |
| Leucine | 0.05mg | 0.046mg | 0% |
| Lysine | 0.033mg | 0.054mg | 0% |
| Methionine | 0.011mg | 0.011mg | 0% |
| Phenylalanine | 0.035mg | 0.032mg | 0% |
| Valine | 0.038mg | 0.035mg | 0% |
| Histidine | 0.017mg | 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
16%
23%
Minerals Daily Need Coverage Score
15%
16%
Comparison summary
Which food is lower in glycemic index?
Squash, winter, all varieties, cooked, baked, with salt is lower in glycemic index (difference - 52)
Which food is cheaper?
Squash, winter, all varieties, cooked, baked, with salt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.02g)
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.
Which food is richer in vitamins?
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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.