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

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

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

  • Squash, winter, all varieties, raw has more vitamin B6, vitamin A, and potassium; however, raspberry is higher in manganese, fiber, vitamin C, vitamin K, and vitamin E.
  • Raspberry covers your daily manganese needs 22% more than squash, winter, all varieties, raw.
  • Raspberry contains 34 times less Vitamin A than squash, winter, all varieties, raw. Squash, winter, all varieties, raw contains 68µg of Vitamin A, while raspberry contains 2µg.
  • Squash, winter, all varieties, raw has less sugar.

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

Infographic

Squash, winter, all varieties, raw vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +131.8%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +19%
Contains more CopperCopper +26.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +311%

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% 82% 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 87% 2% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +4042.4%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more Vitamin B6Vitamin B6 +183.6%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +113%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B5Vitamin B5 +75%
Contains more Vitamin KVitamin K +609.1%
Contains more CholineCholine +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.032mg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more OtherOther +23.9%
Contains more ProteinProtein +26.3%
Contains more FatsFats +400%
Contains more CarbsCarbs +39%
~equal in Water ~85.75g

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
4% 14% 82%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated Fat -29.6%
Contains more Mono. FatMonounsaturated Fat +540%
Contains more Poly. FatPolyunsaturated fat +569.6%

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 Raspberry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Raspberry Opinion
Calories 34kcal 52kcal Raspberry
Protein 0.95g 1.2g Raspberry
Fats 0.13g 0.65g Raspberry
Vitamin C 12.3mg 26.2mg Raspberry
Net carbs 7.09g 5.44g Squash, winter, all varieties, raw
Carbs 8.59g 11.94g Raspberry
Magnesium 14mg 22mg Raspberry
Calcium 28mg 25mg Squash, winter, all varieties, raw
Potassium 350mg 151mg Squash, winter, all varieties, raw
Iron 0.58mg 0.69mg Raspberry
Sugar 2.2g 4.42g Squash, winter, all varieties, raw
Fiber 1.5g 6.5g Raspberry
Copper 0.071mg 0.09mg Raspberry
Zinc 0.21mg 0.42mg Raspberry
Phosphorus 23mg 29mg Raspberry
Sodium 4mg 1mg Raspberry
Vitamin A 1367IU 33IU Squash, winter, all varieties, raw
Vitamin A 68µg 2µg Squash, winter, all varieties, raw
Vitamin E 0.12mg 0.87mg Raspberry
Manganese 0.163mg 0.67mg Raspberry
Selenium 0.4µg 0.2µg Squash, winter, all varieties, raw
Vitamin B1 0.03mg 0.032mg Raspberry
Vitamin B2 0.062mg 0.038mg Squash, winter, all varieties, raw
Vitamin B3 0.5mg 0.598mg Raspberry
Vitamin B5 0.188mg 0.329mg Raspberry
Vitamin B6 0.156mg 0.055mg Squash, winter, all varieties, raw
Vitamin K 1.1µg 7.8µg Raspberry
Folate 24µg 21µg Squash, winter, all varieties, raw
Choline 10mg 12.3mg Raspberry
Saturated Fat 0.027g 0.019g Raspberry
Monounsaturated Fat 0.01g 0.064g Raspberry
Polyunsaturated fat 0.056g 0.375g Raspberry
Tryptophan 0.021mg Squash, winter, all varieties, raw
Threonine 0.043mg Squash, winter, all varieties, raw
Isoleucine 0.057mg Squash, winter, all varieties, raw
Leucine 0.082mg Squash, winter, all varieties, raw
Lysine 0.053mg Squash, winter, all varieties, raw
Methionine 0.018mg Squash, winter, all varieties, raw
Phenylalanine 0.057mg Squash, winter, all varieties, raw
Valine 0.062mg Squash, winter, all varieties, raw
Histidine 0.027mg Squash, winter, all varieties, raw
Fructose 2.35g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, winter, all varieties, raw Raspberry
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
18%
Squash, winter, all varieties, raw
16%
Raspberry
Minerals Daily Need Coverage Score
13%
Squash, winter, all varieties, raw
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in Sugar (difference - 2.22g)
Which food is lower in glycemic index?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is cheaper (difference - $0.7)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.008g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.