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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 RAE, Fiber, and Vitamin C, while Pumpkin is higher in Vitamin B2, and Copper.
  • Squash, winter, butternut, cooked, baked, with salt covers your daily need of Vitamin A RAE 15% 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
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 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% 669% 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% 511% 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 E Vitamin 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

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%

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, butternut, cooked, baked, with salt Pumpkin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Squash, winter, butternut, cooked, baked, with salt Pumpkin Opinion
Calories 40kcal 26kcal Squash, winter, butternut, cooked, baked, with salt
Protein 0.9g 1g Pumpkin
Fats 0.09g 0.1g Pumpkin
Vitamin C 15.1mg 9mg Squash, winter, butternut, cooked, baked, with salt
Net carbs 7.29g 6g Squash, winter, butternut, cooked, baked, with salt
Carbs 10.49g 6.5g Squash, winter, butternut, cooked, baked, with salt
Magnesium 29mg 12mg Squash, winter, butternut, cooked, baked, with salt
Calcium 41mg 21mg Squash, winter, butternut, cooked, baked, with salt
Potassium 284mg 340mg Pumpkin
Iron 0.6mg 0.8mg Pumpkin
Sugar 1.97g 2.76g Squash, winter, butternut, cooked, baked, with salt
Fiber 3.2g 0.5g Squash, winter, butternut, cooked, baked, with salt
Copper 0.065mg 0.127mg Pumpkin
Zinc 0.13mg 0.32mg Pumpkin
Phosphorus 27mg 44mg Pumpkin
Sodium 240mg 1mg Pumpkin
Vitamin A 11155IU 8513IU Squash, winter, butternut, cooked, baked, with salt
Vitamin A RAE 558µg 426µg Squash, winter, butternut, cooked, baked, with salt
Vitamin E 1.29mg 1.06mg Squash, winter, butternut, cooked, baked, with salt
Manganese 0.172mg 0.125mg Squash, winter, butternut, cooked, baked, with salt
Selenium 0.5µg 0.3µg Squash, winter, butternut, cooked, baked, with salt
Vitamin B1 0.072mg 0.05mg Squash, winter, butternut, cooked, baked, with salt
Vitamin B2 0.017mg 0.11mg Pumpkin
Vitamin B3 0.969mg 0.6mg Squash, winter, butternut, cooked, baked, with salt
Vitamin B5 0.359mg 0.298mg Squash, winter, butternut, cooked, baked, with salt
Vitamin B6 0.124mg 0.061mg Squash, winter, butternut, cooked, baked, with salt
Vitamin K 1µg 1.1µg Pumpkin
Folate 19µg 16µg Squash, winter, butternut, cooked, baked, with salt
Choline 8.2mg Pumpkin
Saturated Fat 0.019g 0.052g Squash, winter, butternut, cooked, baked, with salt
Monounsaturated Fat 0.007g 0.013g Pumpkin
Polyunsaturated fat 0.038g 0.005g Squash, winter, butternut, cooked, baked, with salt
Tryptophan 0.013mg 0.012mg Squash, winter, butternut, cooked, baked, with salt
Threonine 0.027mg 0.029mg Pumpkin
Isoleucine 0.035mg 0.031mg Squash, winter, butternut, cooked, baked, with salt
Leucine 0.051mg 0.046mg Squash, winter, butternut, cooked, baked, with salt
Lysine 0.033mg 0.054mg Pumpkin
Methionine 0.011mg 0.011mg
Phenylalanine 0.035mg 0.032mg Squash, winter, butternut, cooked, baked, with salt
Valine 0.039mg 0.035mg Squash, winter, butternut, cooked, baked, with salt
Histidine 0.017mg 0.016mg Squash, winter, butternut, cooked, baked, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, winter, butternut, cooked, baked, with salt 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
66%
Squash, winter, butternut, cooked, baked, with salt
51%
Pumpkin
Minerals Daily Need Coverage Score
17%
Squash, winter, butternut, cooked, baked, with salt
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt is lower in glycemic index (difference - 52)
Which food is cheaper?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt is cheaper (difference - $0.2)
Which food is richer in vitamins?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 239mg)
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.

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.