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  6. Squash, winter, all varieties, raw vs. Pumpkin

Squash, winter, all varieties, raw vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between squash, winter, all varieties, raw and pumpkin

  • Squash, winter, all varieties, raw has more vitamin B6; however, pumpkin is higher in vitamin A, vitamin E, and copper.
  • Pumpkin covers your daily vitamin A needs 143% more than squash, winter, all varieties, raw.
  • Pumpkin contains 3 times less fiber than squash, winter, all varieties, raw. Squash, winter, all varieties, raw contains 1.5g of fiber, while pumpkin contains 0.5g.

Food varieties used in this article are Squash, winter, all varieties, raw and Pumpkin, raw.

Infographic

Squash, winter, all varieties, raw vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 8.4% 31% 22% 24% 5.7% 9.9% 0.52% 21% 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 +16.7%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +30.4%
Contains more SeleniumSelenium +33.3%
Contains more IronIron +37.9%
Contains more CopperCopper +78.9%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -75%
~equal in Potassium ~340mg

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 41% 23% 2.4% 0% 7.5% 14% 9.4% 11% 36% 0% 2.8% 18% 5.5%
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 CVitamin C +36.7%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more FolateFolate +50%
Contains more CholineCholine +22%
Contains more Vitamin AVitamin A +526.5%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +77.4%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B5Vitamin B5 +58.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.95 g
Fats: 0.13 g
Carbs: 8.59 g
Water: 89.76 g
Other: 0.57 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +30%
Contains more CarbsCarbs +32.2%
Contains more OtherOther +40.4%
~equal in Protein ~1g
~equal in Water ~91.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.056 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 -48.1%
Contains more Poly. FatPolyunsaturated fat +1020%
Contains more Mono. FatMonounsaturated fat +30%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squash, winter, all varieties, raw Pumpkin
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squash, winter, all varieties, raw Pumpkin DV% diff.
Vitamin A 68µg 426µg 40%
Vitamin B6 0.156mg 0.061mg 7%
Copper 0.071mg 0.127mg 6%
Vitamin E 0.12mg 1.06mg 6%
Vitamin B2 0.062mg 0.11mg 4%
Vitamin C 12.3mg 9mg 4%
Fiber 1.5g 0.5g 4%
Phosphorus 23mg 44mg 3%
Iron 0.58mg 0.8mg 3%
Manganese 0.163mg 0.125mg 2%
Vitamin B1 0.03mg 0.05mg 2%
Vitamin B5 0.188mg 0.298mg 2%
Folate 24µg 16µg 2%
Calcium 28mg 21mg 1%
Zinc 0.21mg 0.32mg 1%
Carbs 8.59g 6.5g 1%
Vitamin B3 0.5mg 0.6mg 1%
Calories 34kcal 26kcal 0%
Protein 0.95g 1g 0%
Fats 0.13g 0.1g 0%
Net carbs 7.09g 6g N/A
Magnesium 14mg 12mg 0%
Potassium 350mg 340mg 0%
Sugar 2.2g 2.76g N/A
Sodium 4mg 1mg 0%
Selenium 0.4µg 0.3µg 0%
Vitamin K 1.1µg 1.1µg 0%
Choline 10mg 8.2mg 0%
Saturated fat 0.027g 0.052g 0%
Monounsaturated fat 0.01g 0.013g 0%
Polyunsaturated fat 0.056g 0.005g 0%
Tryptophan 0.021mg 0.012mg 0%
Threonine 0.043mg 0.029mg 0%
Isoleucine 0.057mg 0.031mg 0%
Leucine 0.082mg 0.046mg 0%
Lysine 0.053mg 0.054mg 0%
Methionine 0.018mg 0.011mg 0%
Phenylalanine 0.057mg 0.032mg 0%
Valine 0.062mg 0.035mg 0%
Histidine 0.027mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, winter, all varieties, raw Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Squash, winter, all varieties, raw
23%
Pumpkin
Minerals Daily Need Coverage Score
13%
Squash, winter, all varieties, raw
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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, all varieties, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170489/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.