Winter squash raw vs. Pumpkin — In-Depth Nutrition Comparison
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The main differences between winter squash raw and pumpkin
- Winter squash raw has more vitamin B1 and vitamin B6; however, pumpkin has more vitamin A, vitamin B2, and copper.
- Daily need coverage for vitamin A for pumpkin is 163% higher.
- Pumpkin has 3 times less fiber than winter squash raw. Winter squash raw has 1.5g of fiber, while pumpkin has 0.5g.
- Pumpkin has a higher glycemic index than winter squash raw.
Food types used in this article are Squash, winter, acorn, raw and Pumpkin, raw.
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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +57.1% |
| Contains more ManganeseManganese | +33.6% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more IronIron | +14.3% |
| Contains more CopperCopper | +95.4% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin CVitamin C | +22.2% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B3Vitamin B3 | +16.7% |
| Contains more Vitamin B5Vitamin B5 | +34.2% |
| Contains more Vitamin B6Vitamin B6 | +152.5% |
| Contains more Vitamin AVitamin A | +2266.7% |
| Contains more Vitamin B2Vitamin B2 | +1000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.8 g
Fats:
0.1 g
Carbs:
10.42 g
Water:
87.78 g
Other:
0.9 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more CarbsCarbs | +60.3% |
| Contains more OtherOther | +12.5% |
| Contains more ProteinProtein | +25% |
~equal in
Fats
~0.1g
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.021 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.042 g
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 | -59.6% |
| Contains more Poly. FatPolyunsaturated fat | +740% |
| 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 18µg | 426µg | 45% |
| Vitamin B1 | 0.14mg | 0.05mg | 8% |
| Vitamin B2 | 0.01mg | 0.11mg | 8% |
| Vitamin B6 | 0.154mg | 0.061mg | 7% |
| Copper | 0.065mg | 0.127mg | 7% |
| Vitamin E | 1.06mg | 7% | |
| Magnesium | 32mg | 12mg | 5% |
| Fiber | 1.5g | 0.5g | 4% |
| Vitamin C | 11mg | 9mg | 2% |
| Vitamin B5 | 0.4mg | 0.298mg | 2% |
| Manganese | 0.167mg | 0.125mg | 2% |
| Zinc | 0.13mg | 0.32mg | 2% |
| Choline | 8.2mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Vitamin B3 | 0.7mg | 0.6mg | 1% |
| Calories | 40kcal | 26kcal | 1% |
| Phosphorus | 36mg | 44mg | 1% |
| Iron | 0.7mg | 0.8mg | 1% |
| Calcium | 33mg | 21mg | 1% |
| Carbs | 10.42g | 6.5g | 1% |
| Protein | 0.8g | 1g | 0% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 8.92g | 6g | N/A |
| Potassium | 347mg | 340mg | 0% |
| Sugar | 2.76g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Selenium | 0.5µg | 0.3µg | 0% |
| Folate | 17µg | 16µg | 0% |
| Saturated fat | 0.021g | 0.052g | 0% |
| Monounsaturated fat | 0.007g | 0.013g | 0% |
| Polyunsaturated fat | 0.042g | 0.005g | 0% |
| Tryptophan | 0.011mg | 0.012mg | 0% |
| Threonine | 0.024mg | 0.029mg | 0% |
| Isoleucine | 0.031mg | 0.031mg | 0% |
| Leucine | 0.045mg | 0.046mg | 0% |
| Lysine | 0.029mg | 0.054mg | 0% |
| Methionine | 0.01mg | 0.011mg | 0% |
| Phenylalanine | 0.031mg | 0.032mg | 0% |
| Valine | 0.034mg | 0.035mg | 0% |
| Histidine | 0.015mg | 0.016mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
23%
Minerals Daily Need Coverage Score
16%
16%
Comparison summary
Which food is lower in Sugar?
Winter squash raw is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Winter squash raw is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Winter squash raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter squash raw is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 2mg)
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.
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.