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  6. Squash, winter, butternut, cooked, baked, with salt vs. Pumpkin

Squash, winter, butternut, cooked, baked, with salt vs. Pumpkin — In-Depth Nutrition Comparison

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How are squash, winter, butternut, cooked, baked, with salt and pumpkin different?

  • Squash, winter, butternut, cooked, baked, with salt is richer in vitamin A, fiber, and vitamin C, while pumpkin is higher in vitamin B2 and copper.
  • Squash, winter, butternut, cooked, baked, with salt covers your daily need for vitamin A, 53% more than pumpkin.
  • Squash, winter, butternut, cooked, baked, with salt contains 240 times more sodium than pumpkin. Squash, winter, butternut, cooked, baked, with salt contains 240mg of sodium, while pumpkin contains 1mg.

Squash, winter, butternut, cooked, baked, with salt and Pumpkin, raw types were used in this article.

Infographic

Squash, winter, butternut, cooked, baked, with salt vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 12% 25% 23% 22% 3.5% 12% 31% 22% 2.7%
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 +141.7%
Contains more CalciumCalcium +95.2%
Contains more ManganeseManganese +37.6%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +33.3%
Contains more CopperCopper +95.4%
Contains more ZincZinc +146.2%
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.
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 50% 186% 26% 0% 18% 3.9% 18% 22% 29% 0% 2.5% 14% 0%
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 +67.8%
Contains more Vitamin AVitamin A +31%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more FolateFolate +18.8%
Contains more Vitamin B2Vitamin B2 +547.1%
~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, butternut, cooked, baked, with salt Pumpkin DV% diff.
Vitamin A 558µg 426µg 15%
Fiber 3.2g 0.5g 11%
Sodium 240mg 1mg 10%
Vitamin C 15.1mg 9mg 7%
Vitamin B2 0.017mg 0.11mg 7%
Copper 0.065mg 0.127mg 7%
Vitamin B6 0.124mg 0.061mg 5%
Magnesium 29mg 12mg 4%
Iron 0.6mg 0.8mg 3%
Vitamin B1 0.072mg 0.05mg 2%
Phosphorus 27mg 44mg 2%
Manganese 0.172mg 0.125mg 2%
Vitamin E 1.29mg 1.06mg 2%
Vitamin B3 0.969mg 0.6mg 2%
Zinc 0.13mg 0.32mg 2%
Potassium 284mg 340mg 2%
Calcium 41mg 21mg 2%
Folate 19µg 16µg 1%
Choline 8.2mg 1%
Vitamin B5 0.359mg 0.298mg 1%
Calories 40kcal 26kcal 1%
Carbs 10.49g 6.5g 1%
Protein 0.9g 1g 0%
Fats 0.09g 0.1g 0%
Net carbs 7.29g 6g N/A
Sugar 1.97g 2.76g N/A
Selenium 0.5µg 0.3µg 0%
Vitamin K 1µg 1.1µg 0%
Saturated fat 0.019g 0.052g 0%
Monounsaturated fat 0.007g 0.013g 0%
Polyunsaturated fat 0.038g 0.005g 0%
Tryptophan 0.013mg 0.012mg 0%
Threonine 0.027mg 0.029mg 0%
Isoleucine 0.035mg 0.031mg 0%
Leucine 0.051mg 0.046mg 0%
Lysine 0.033mg 0.054mg 0%
Methionine 0.011mg 0.011mg 0%
Phenylalanine 0.035mg 0.032mg 0%
Valine 0.039mg 0.035mg 0%
Histidine 0.017mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.9 g
Fats: 0.09 g
Carbs: 10.49 g
Water: 87.8 g
Other: 0.72 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more CarbsCarbs +61.4%
Contains more ProteinProtein +11.1%
Contains more FatsFats +11.1%
Contains more OtherOther +11.1%
~equal in Water ~91.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.038 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 -63.5%
Contains more Poly. FatPolyunsaturated fat +660%
Contains more Mono. FatMonounsaturated fat +85.7%

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, butternut, cooked, baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170130/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.