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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 the 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

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%

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%

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.