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  6. Winter squash vs. Broccoli

Winter squash vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between winter squash and broccoli

  • Winter squash has more vitamin A; however, broccoli has more vitamin C, vitamin K, folate, vitamin B5, and phosphorus.
  • Daily need coverage for vitamin A for winter squash is 92% higher.
  • Broccoli has a higher glycemic index than winter squash.

Food types used in this article are Squash, winter, all varieties, cooked, baked, without salt and Broccoli, raw.

Infographic

Winter squash vs Broccoli 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CopperCopper +67.3%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +113.6%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +65.9%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +12.3%
Contains more SeleniumSelenium +525%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +741.9%
Contains more Vitamin CVitamin C +829.2%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +343.8%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B5Vitamin B5 +144.9%
Contains more Vitamin KVitamin K +2209.1%
Contains more FolateFolate +215%
Contains more CholineCholine +76.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Broccoli DV% diff.
Vitamin C 9.6mg 89.2mg 88%
Vitamin K 4.4µg 101.6µg 81%
Vitamin A 261µg 31µg 26%
Folate 20µg 63µg 11%
Phosphorus 19mg 66mg 7%
Vitamin B5 0.234mg 0.573mg 7%
Vitamin B1 0.016mg 0.071mg 5%
Iron 0.44mg 0.73mg 4%
Vitamin B2 0.067mg 0.117mg 4%
Copper 0.082mg 0.049mg 4%
Vitamin E 0.12mg 0.78mg 4%
Selenium 0.4µg 2.5µg 4%
Protein 0.89g 2.82g 4%
Calcium 22mg 47mg 3%
Potassium 241mg 316mg 2%
Zinc 0.22mg 0.41mg 2%
Magnesium 13mg 21mg 2%
Vitamin B6 0.161mg 0.175mg 1%
Choline 10.6mg 18.7mg 1%
Polyunsaturated fat 0.147g 0.038g 1%
Vitamin B3 0.495mg 0.639mg 1%
Fructose 0.68g 1%
Manganese 0.187mg 0.21mg 1%
Carbs 8.85g 6.64g 1%
Fiber 2.8g 2.6g 1%
Sodium 1mg 33mg 1%
Calories 37kcal 34kcal 0%
Fats 0.35g 0.37g 0%
Net carbs 6.05g 4.04g N/A
Sugar 3.3g 1.7g N/A
Saturated fat 0.072g 0.039g 0%
Monounsaturated fat 0.026g 0.011g 0%
Tryptophan 0.013mg 0.033mg 0%
Threonine 0.027mg 0.088mg 0%
Isoleucine 0.035mg 0.079mg 0%
Leucine 0.05mg 0.129mg 0%
Lysine 0.033mg 0.135mg 0%
Methionine 0.011mg 0.038mg 0%
Phenylalanine 0.035mg 0.117mg 0%
Valine 0.038mg 0.125mg 0%
Histidine 0.017mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +33.3%
Contains more ProteinProtein +216.9%
Contains more OtherOther +24.3%
~equal in Fats ~0.37g
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +286.8%
Contains less Sat. FatSaturated fat -45.8%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.