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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 A, vitamin C, and vitamin B6.
  • Winter squash covers your daily need for vitamin A, 19% more than vegetable.
  • Vegetable contains 5 times more vitamin K than winter squash. Vegetable contains 23.5µg of vitamin K, while winter squash contains 4.4µg.
  • Vegetable has a higher glycemic index (66) than winter squash (13).

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
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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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +69.2%
Contains more CalciumCalcium +13.6%
Contains more IronIron +86.4%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +168.4%
Contains more ManganeseManganese +102.7%
Contains more PotassiumPotassium +42.6%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +33.3%
~equal in Copper ~0.082mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +343.8%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin KVitamin K +434.1%
Contains more CholineCholine +127.4%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +22%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin B6Vitamin B6 +117.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Vegetable Winter squash DV% diff.
Vitamin K 23.5µg 4.4µg 16%
Manganese 0.379mg 0.187mg 8%
Vitamin B6 0.074mg 0.161mg 7%
Vitamin C 3.2mg 9.6mg 7%
Fiber 4.4g 2.8g 6%
Vitamin A 214µg 261µg 5%
Phosphorus 51mg 19mg 5%
Vitamin B1 0.071mg 0.016mg 5%
Iron 0.82mg 0.44mg 5%
Protein 2.86g 0.89g 4%
Vitamin B2 0.12mg 0.067mg 4%
Potassium 169mg 241mg 2%
Vitamin B5 0.151mg 0.234mg 2%
Magnesium 22mg 13mg 2%
Vitamin B3 0.851mg 0.495mg 2%
Zinc 0.49mg 0.22mg 2%
Choline 24.1mg 10.6mg 2%
Vitamin E 0.38mg 0.12mg 2%
Polyunsaturated fat 0.072g 0.147g 1%
Calories 65kcal 37kcal 1%
Sodium 35mg 1mg 1%
Carbs 13.09g 8.85g 1%
Fats 0.15g 0.35g 0%
Net carbs 8.69g 6.05g N/A
Calcium 25mg 22mg 0%
Sugar 3.12g 3.3g N/A
Copper 0.083mg 0.082mg 0%
Selenium 0.3µg 0.4µg 0%
Folate 19µg 20µg 0%
Saturated fat 0.031g 0.072g 0%
Monounsaturated fat 0.01g 0.026g 0%
Tryptophan 0.029mg 0.013mg 0%
Threonine 0.115mg 0.027mg 0%
Isoleucine 0.139mg 0.035mg 0%
Leucine 0.19mg 0.05mg 0%
Lysine 0.17mg 0.033mg 0%
Methionine 0.034mg 0.011mg 0%
Phenylalanine 0.12mg 0.035mg 0%
Valine 0.149mg 0.038mg 0%
Histidine 0.073mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +221.3%
Contains more CarbsCarbs +47.9%
Contains more FatsFats +133.3%
~equal in Water ~89.21g
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +104.2%

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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.