Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Tomato
  5. Compare
  6. Tomato vs. Winter squash

Tomato vs. Winter squash — In-Depth Nutrition Comparison

Compare

Summary of differences between Tomato and Winter squash

  • Tomato has less Vitamin A RAE, Fiber, and Vitamin B6 than Winter squash.
  • Winter squash covers your daily need of Vitamin A RAE 24% more than Tomato.

These are the specific foods used in this comparison Tomatoes, red, ripe, raw, year round average and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Tomato vs Winter squash 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.
Tomato
Tomato
1
:
9
Winter squash
Winter squash
Contains more Phosphorus +26.3%
Contains more Calcium +120%
Contains more Iron +63%
Contains more Magnesium +18.2%
Contains less Sodium -80%
Contains more Zinc +29.4%
Contains more Copper +39%
Contains more Manganese +64%
Contains more Selenium +∞%
Equal in Potassium - 241
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Phosphorus +26.3%
Contains more Calcium +120%
Contains more Iron +63%
Contains more Magnesium +18.2%
Contains less Sodium -80%
Contains more Zinc +29.4%
Contains more Copper +39%
Contains more Manganese +64%
Contains more Selenium +∞%
Equal in Potassium - 241

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.
Tomato
Tomato
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +350%
Contains more Vitamin C +42.7%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B3 +20%
Contains more Vitamin K +79.5%
Contains more Vitamin A +527%
Contains more Vitamin B2 +252.6%
Contains more Vitamin B5 +162.9%
Contains more Vitamin B6 +101.3%
Contains more Folate +33.3%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +350%
Contains more Vitamin C +42.7%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B3 +20%
Contains more Vitamin K +79.5%
Contains more Vitamin A +527%
Contains more Vitamin B2 +252.6%
Contains more Vitamin B5 +162.9%
Contains more Vitamin B6 +101.3%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
:
4
Winter squash
Winter squash
Contains more Fats +75%
Contains more Carbs +127.5%
Contains more Other +37.3%
Equal in Protein - 0.89
Equal in Water - 89.21
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Fats +75%
Contains more Carbs +127.5%
Contains more Other +37.3%
Equal in Protein - 0.89
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +77.1%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +77.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato Winter squash Opinion
Net carbs 2.69g 6.05g Winter squash
Protein 0.88g 0.89g Winter squash
Fats 0.2g 0.35g Winter squash
Carbs 3.89g 8.85g Winter squash
Calories 18kcal 37kcal Winter squash
Fructose 1.37g Tomato
Sugar 2.63g 3.3g Tomato
Fiber 1.2g 2.8g Winter squash
Calcium 10mg 22mg Winter squash
Iron 0.27mg 0.44mg Winter squash
Magnesium 11mg 13mg Winter squash
Phosphorus 24mg 19mg Tomato
Potassium 237mg 241mg Winter squash
Sodium 5mg 1mg Winter squash
Zinc 0.17mg 0.22mg Winter squash
Copper 0.059mg 0.082mg Winter squash
Manganese 0.114mg 0.187mg Winter squash
Selenium 0µg 0.4µg Winter squash
Vitamin A 833IU 5223IU Winter squash
Vitamin A RAE 42µg 261µg Winter squash
Vitamin E 0.54mg 0.12mg Tomato
Vitamin C 13.7mg 9.6mg Tomato
Vitamin B1 0.037mg 0.016mg Tomato
Vitamin B2 0.019mg 0.067mg Winter squash
Vitamin B3 0.594mg 0.495mg Tomato
Vitamin B5 0.089mg 0.234mg Winter squash
Vitamin B6 0.08mg 0.161mg Winter squash
Folate 15µg 20µg Winter squash
Vitamin K 7.9µg 4.4µg Tomato
Tryptophan 0.006mg 0.013mg Winter squash
Threonine 0.027mg 0.027mg
Isoleucine 0.018mg 0.035mg Winter squash
Leucine 0.025mg 0.05mg Winter squash
Lysine 0.027mg 0.033mg Winter squash
Methionine 0.006mg 0.011mg Winter squash
Phenylalanine 0.027mg 0.035mg Winter squash
Valine 0.018mg 0.038mg Winter squash
Histidine 0.014mg 0.017mg Winter squash
Saturated Fat 0.028g 0.072g Tomato
Monounsaturated Fat 0.031g 0.026g Tomato
Polyunsaturated fat 0.083g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Tomato
Tomato vs Onion
Onion
Tomato
Tomato vs Garlic
Garlic
Tomato
Tomato vs Cucumber
Cucumber
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
16%
Tomato
38%
Winter squash
Minerals Daily Need Coverage Score
9%
Tomato
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 10)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.044g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.