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  6. Winter squash vs. Ginger

Winter squash vs. Ginger — In-Depth Nutrition Comparison

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Significant differences between Winter squash and Ginger

  • Winter squash has more Vitamin A RAE, and Vitamin C, however, Ginger is richer in Copper, Magnesium, and Potassium.
  • Winter squash covers your daily Vitamin A RAE needs 29% more than Ginger.
  • Ginger has 2 times less Vitamin C than Winter squash. Winter squash has 9.6mg of Vitamin C, while Ginger has 5mg.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Ginger root, raw.

Infographic

Winter squash vs Ginger 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.
Winter squash
Winter squash
2
:
8
Ginger
Ginger
Contains more Calcium +37.5%
Contains less Sodium -92.3%
Contains more Iron +36.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +78.9%
Contains more Potassium +72.2%
Contains more Zinc +54.5%
Contains more Copper +175.6%
Contains more Manganese +22.5%
Contains more Selenium +75%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +37.5%
Contains less Sodium -92.3%
Contains more Iron +36.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +78.9%
Contains more Potassium +72.2%
Contains more Zinc +54.5%
Contains more Copper +175.6%
Contains more Manganese +22.5%
Contains more Selenium +75%

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.
Winter squash
Winter squash
7
:
3
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin C +92%
Contains more Vitamin B2 +97.1%
Contains more Vitamin B5 +15.3%
Contains more Folate +81.8%
Contains more Vitamin K +4300%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B3 +51.5%
Equal in Vitamin B6 - 0.16
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%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +92%
Contains more Vitamin B2 +97.1%
Contains more Vitamin B5 +15.3%
Contains more Folate +81.8%
Contains more Vitamin K +4300%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B3 +51.5%
Equal in Vitamin B6 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Ginger
Ginger
Contains more Water +13.1%
Contains more Protein +104.5%
Contains more Fats +114.3%
Contains more Carbs +100.8%
Equal in Other - 0.77
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Water +13.1%
Contains more Protein +104.5%
Contains more Fats +114.3%
Contains more Carbs +100.8%
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Ginger
Ginger
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +492.3%
Equal in Polyunsaturated fat - 0.154
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +492.3%
Equal in Polyunsaturated fat - 0.154

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Ginger Opinion
Net carbs 6.05g 15.77g Ginger
Protein 0.89g 1.82g Ginger
Fats 0.35g 0.75g Ginger
Carbs 8.85g 17.77g Ginger
Calories 37kcal 80kcal Ginger
Sugar 3.3g 1.7g Ginger
Fiber 2.8g 2g Winter squash
Calcium 22mg 16mg Winter squash
Iron 0.44mg 0.6mg Ginger
Magnesium 13mg 43mg Ginger
Phosphorus 19mg 34mg Ginger
Potassium 241mg 415mg Ginger
Sodium 1mg 13mg Winter squash
Zinc 0.22mg 0.34mg Ginger
Copper 0.082mg 0.226mg Ginger
Manganese 0.187mg 0.229mg Ginger
Selenium 0.4µg 0.7µg Ginger
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.26mg Ginger
Vitamin C 9.6mg 5mg Winter squash
Vitamin B1 0.016mg 0.025mg Ginger
Vitamin B2 0.067mg 0.034mg Winter squash
Vitamin B3 0.495mg 0.75mg Ginger
Vitamin B5 0.234mg 0.203mg Winter squash
Vitamin B6 0.161mg 0.16mg Winter squash
Folate 20µg 11µg Winter squash
Vitamin K 4.4µg 0.1µg Winter squash
Tryptophan 0.013mg 0.012mg Winter squash
Threonine 0.027mg 0.036mg Ginger
Isoleucine 0.035mg 0.051mg Ginger
Leucine 0.05mg 0.074mg Ginger
Lysine 0.033mg 0.057mg Ginger
Methionine 0.011mg 0.013mg Ginger
Phenylalanine 0.035mg 0.045mg Ginger
Valine 0.038mg 0.073mg Ginger
Histidine 0.017mg 0.03mg Ginger
Saturated Fat 0.072g 0.203g Winter squash
Monounsaturated Fat 0.026g 0.154g Ginger
Polyunsaturated fat 0.147g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Ginger
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
38%
Winter squash
9%
Ginger
Minerals Daily Need Coverage Score
12%
Winter squash
23%
Ginger

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.5)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.6g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.