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Vegetable vs. Winter squash — In-Depth Nutrition Comparison

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How are Vegetable and Winter squash different?

  • Vegetable is richer in Vitamin K, Manganese, and Fiber, while Winter squash is higher in Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Vegetable covers your daily need of Vitamin K 16% more than Winter squash.
  • Vegetable contains 3 times more Phosphorus than Winter squash. Vegetable contains 51mg of Phosphorus, while Winter squash contains 19mg.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
7
:
3
Winter squash
Winter squash
Contains more Calcium +13.6%
Contains more Iron +86.4%
Contains more Magnesium +69.2%
Contains more Phosphorus +168.4%
Contains more Zinc +122.7%
Contains more Manganese +102.7%
Contains more Potassium +42.6%
Contains less Sodium -97.1%
Contains more Selenium +33.3%
Equal in Copper - 0.082
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +13.6%
Contains more Iron +86.4%
Contains more Magnesium +69.2%
Contains more Phosphorus +168.4%
Contains more Zinc +122.7%
Contains more Manganese +102.7%
Contains more Potassium +42.6%
Contains less Sodium -97.1%
Contains more Selenium +33.3%
Equal in Copper - 0.082

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.
Vegetable
Vegetable
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +343.8%
Contains more Vitamin B2 +79.1%
Contains more Vitamin B3 +71.9%
Contains more Vitamin K +434.1%
Contains more Vitamin A +22.1%
Contains more Vitamin C +200%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +117.6%
Equal in Folate - 20
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +216.7%
Contains more Vitamin B1 +343.8%
Contains more Vitamin B2 +79.1%
Contains more Vitamin B3 +71.9%
Contains more Vitamin K +434.1%
Contains more Vitamin A +22.1%
Contains more Vitamin C +200%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +117.6%
Equal in Folate - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Winter squash
Winter squash
Contains more Protein +221.3%
Contains more Carbs +47.9%
Contains more Fats +133.3%
Equal in Water - 89.21
Equal in Other - 0.7
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Protein +221.3%
Contains more Carbs +47.9%
Contains more Fats +133.3%
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -56.9%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +104.2%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 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 -56.9%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +104.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Winter squash Opinion
Net carbs 8.69g 6.05g Vegetable
Protein 2.86g 0.89g Vegetable
Fats 0.15g 0.35g Winter squash
Carbs 13.09g 8.85g Vegetable
Calories 65kcal 37kcal Vegetable
Sugar 3.12g 3.3g Vegetable
Fiber 4.4g 2.8g Vegetable
Calcium 25mg 22mg Vegetable
Iron 0.82mg 0.44mg Vegetable
Magnesium 22mg 13mg Vegetable
Phosphorus 51mg 19mg Vegetable
Potassium 169mg 241mg Winter squash
Sodium 35mg 1mg Winter squash
Zinc 0.49mg 0.22mg Vegetable
Copper 0.083mg 0.082mg Vegetable
Manganese 0.379mg 0.187mg Vegetable
Selenium 0.3µg 0.4µg Winter squash
Vitamin A 4277IU 5223IU Winter squash
Vitamin A RAE 214µg 261µg Winter squash
Vitamin E 0.38mg 0.12mg Vegetable
Vitamin C 3.2mg 9.6mg Winter squash
Vitamin B1 0.071mg 0.016mg Vegetable
Vitamin B2 0.12mg 0.067mg Vegetable
Vitamin B3 0.851mg 0.495mg Vegetable
Vitamin B5 0.151mg 0.234mg Winter squash
Vitamin B6 0.074mg 0.161mg Winter squash
Folate 19µg 20µg Winter squash
Vitamin K 23.5µg 4.4µg Vegetable
Tryptophan 0.029mg 0.013mg Vegetable
Threonine 0.115mg 0.027mg Vegetable
Isoleucine 0.139mg 0.035mg Vegetable
Leucine 0.19mg 0.05mg Vegetable
Lysine 0.17mg 0.033mg Vegetable
Methionine 0.034mg 0.011mg Vegetable
Phenylalanine 0.12mg 0.035mg Vegetable
Valine 0.149mg 0.038mg Vegetable
Histidine 0.073mg 0.017mg Vegetable
Saturated Fat 0.031g 0.072g Vegetable
Monounsaturated Fat 0.01g 0.026g Winter squash
Polyunsaturated fat 0.072g 0.147g Winter squash

Which food is preferable for your diet?

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

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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
36%
Vegetable
38%
Winter squash
Minerals Daily Need Coverage Score
19%
Vegetable
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 53)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.5)
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.