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  6. Winter squash vs. Maitake mushrooms

Winter squash vs. Maitake mushrooms — In-Depth Nutrition Comparison

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What are the differences between Winter squash and Maitake mushrooms?

  • Winter squash is higher in Vitamin A RAE, Vitamin C, and Vitamin B6, yet Maitake mushrooms are higher in Vitamin D, Vitamin B3, Copper, Vitamin B2, Vitamin B1, Phosphorus, and Choline.
  • Maitake mushrooms' daily need coverage for Vitamin D is 187% more.

We used Squash, winter, all varieties, cooked, baked, without salt and Mushrooms, maitake, raw types in this article.

Infographic

Winter squash vs Maitake mushrooms 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
5
:
4
Maitake mushrooms
Maitake mushrooms
Contains more Calcium +2100%
Contains more Iron +46.7%
Contains more Magnesium +30%
Contains more Potassium +18.1%
Contains more Manganese +216.9%
Contains more Phosphorus +289.5%
Contains more Zinc +240.9%
Contains more Copper +207.3%
Contains more Selenium +450%
Equal in Sodium - 1
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +2100%
Contains more Iron +46.7%
Contains more Magnesium +30%
Contains more Potassium +18.1%
Contains more Manganese +216.9%
Contains more Phosphorus +289.5%
Contains more Zinc +240.9%
Contains more Copper +207.3%
Contains more Selenium +450%
Equal in Sodium - 1

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
5
:
6
Maitake mushrooms
Maitake mushrooms
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +187.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +812.5%
Contains more Vitamin B2 +261.2%
Contains more Vitamin B3 +1230.3%
Contains more Vitamin B5 +15.4%
Equal in Folate - 21
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%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +187.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +812.5%
Contains more Vitamin B2 +261.2%
Contains more Vitamin B3 +1230.3%
Contains more Vitamin B5 +15.4%
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Maitake mushrooms
Maitake mushrooms
Contains more Fats +84.2%
Contains more Carbs +27%
Contains more Other +32.1%
Contains more Protein +118%
Equal in Water - 90.37
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Fats +84.2%
Contains more Carbs +27%
Contains more Other +32.1%
Contains more Protein +118%
Equal in Water - 90.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Maitake mushrooms
Maitake mushrooms
Contains more Polyunsaturated fat +63.3%
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +15.4%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains more Polyunsaturated fat +63.3%
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +15.4%

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 Maitake mushrooms
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Maitake mushrooms Opinion
Net carbs 6.05g 4.27g Winter squash
Protein 0.89g 1.94g Maitake mushrooms
Fats 0.35g 0.19g Winter squash
Carbs 8.85g 6.97g Winter squash
Calories 37kcal 31kcal Winter squash
Sugar 3.3g 2.07g Maitake mushrooms
Fiber 2.8g 2.7g Winter squash
Calcium 22mg 1mg Winter squash
Iron 0.44mg 0.3mg Winter squash
Magnesium 13mg 10mg Winter squash
Phosphorus 19mg 74mg Maitake mushrooms
Potassium 241mg 204mg Winter squash
Sodium 1mg 1mg
Zinc 0.22mg 0.75mg Maitake mushrooms
Copper 0.082mg 0.252mg Maitake mushrooms
Manganese 0.187mg 0.059mg Winter squash
Selenium 0.4µg 2.2µg Maitake mushrooms
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.01mg Winter squash
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 9.6mg 0mg Winter squash
Vitamin B1 0.016mg 0.146mg Maitake mushrooms
Vitamin B2 0.067mg 0.242mg Maitake mushrooms
Vitamin B3 0.495mg 6.585mg Maitake mushrooms
Vitamin B5 0.234mg 0.27mg Maitake mushrooms
Vitamin B6 0.161mg 0.056mg Winter squash
Folate 20µg 21µg Maitake mushrooms
Vitamin K 4.4µg 0µg Winter squash
Tryptophan 0.013mg 0.035mg Maitake mushrooms
Threonine 0.027mg 0.095mg Maitake mushrooms
Isoleucine 0.035mg 0.055mg Maitake mushrooms
Leucine 0.05mg 0.08mg Maitake mushrooms
Lysine 0.033mg 0.09mg Maitake mushrooms
Methionine 0.011mg 0.015mg Maitake mushrooms
Phenylalanine 0.035mg 0.06mg Maitake mushrooms
Valine 0.038mg 0.1mg Maitake mushrooms
Histidine 0.017mg 0.045mg Maitake mushrooms
Saturated Fat 0.072g 0.03g Maitake mushrooms
Monounsaturated Fat 0.026g 0.03g Maitake mushrooms
Polyunsaturated fat 0.147g 0.09g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Maitake mushrooms
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
92%
Maitake mushrooms
Minerals Daily Need Coverage Score
12%
Winter squash
19%
Maitake mushrooms

Comparison summary

Which food is lower in Sugar?
Maitake mushrooms
Maitake mushrooms is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 13)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.