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  6. Winter squash vs. Corn

Winter squash vs. Corn — In-Depth Nutrition Comparison

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Important differences between Winter squash and Corn

  • Winter squash has more Vitamin A RAE, however, Corn has more Vitamin B5, Phosphorus, Vitamin B3, and Vitamin B1.
  • Winter squash's daily need coverage for Vitamin A RAE is 28% more.

The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Winter squash vs Corn 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
Corn
Corn
Contains more Calcium +633.3%
Contains more Potassium +10.6%
Contains more Copper +67.3%
Contains more Manganese +12%
Contains more Selenium +100%
Contains more Magnesium +100%
Contains more Phosphorus +305.3%
Contains more Zinc +181.8%
Equal in Iron - 0.45
Equal in Potassium - 218
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%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +633.3%
Contains more Potassium +10.6%
Contains more Copper +67.3%
Contains more Manganese +12%
Contains more Selenium +100%
Contains more Magnesium +100%
Contains more Phosphorus +305.3%
Contains more Zinc +181.8%
Equal in Iron - 0.45
Equal in Potassium - 218
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
6
:
4
Corn
Corn
Contains more Vitamin A +1885.9%
Contains more Vitamin E +33.3%
Contains more Vitamin C +74.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B6 +15.8%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +481.3%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +238.5%
Contains more Folate +15%
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +1885.9%
Contains more Vitamin E +33.3%
Contains more Vitamin C +74.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B6 +15.8%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +481.3%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +238.5%
Contains more Folate +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
3
Corn
Corn
Contains more Water +21.5%
Contains more Protein +283.1%
Contains more Fats +328.6%
Contains more Carbs +137.1%
Equal in Other - 0.7
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +21.5%
Contains more Protein +283.1%
Contains more Fats +328.6%
Contains more Carbs +137.1%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Corn
Corn
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +1338.5%
Contains more Polyunsaturated fat +310.2%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +1338.5%
Contains more Polyunsaturated fat +310.2%

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

All nutrients comparison - raw data values

Nutrient Winter squash Corn Opinion
Net carbs 6.05g 18.58g Corn
Protein 0.89g 3.41g Corn
Fats 0.35g 1.5g Corn
Carbs 8.85g 20.98g Corn
Calories 37kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 3.3g 4.54g Winter squash
Fiber 2.8g 2.4g Winter squash
Calcium 22mg 3mg Winter squash
Iron 0.44mg 0.45mg Corn
Magnesium 13mg 26mg Corn
Phosphorus 19mg 77mg Corn
Potassium 241mg 218mg Winter squash
Sodium 1mg 1mg
Zinc 0.22mg 0.62mg Corn
Copper 0.082mg 0.049mg Winter squash
Manganese 0.187mg 0.167mg Winter squash
Selenium 0.4µg 0.2µg Winter squash
Vitamin A 5223IU 263IU Winter squash
Vitamin A RAE 261µg 13µg Winter squash
Vitamin E 0.12mg 0.09mg Winter squash
Vitamin C 9.6mg 5.5mg Winter squash
Vitamin B1 0.016mg 0.093mg Corn
Vitamin B2 0.067mg 0.057mg Winter squash
Vitamin B3 0.495mg 1.683mg Corn
Vitamin B5 0.234mg 0.792mg Corn
Vitamin B6 0.161mg 0.139mg Winter squash
Folate 20µg 23µg Corn
Vitamin K 4.4µg 0.4µg Winter squash
Tryptophan 0.013mg 0.023mg Corn
Threonine 0.027mg 0.133mg Corn
Isoleucine 0.035mg 0.133mg Corn
Leucine 0.05mg 0.358mg Corn
Lysine 0.033mg 0.141mg Corn
Methionine 0.011mg 0.069mg Corn
Phenylalanine 0.035mg 0.155mg Corn
Valine 0.038mg 0.191mg Corn
Histidine 0.017mg 0.091mg Corn
Saturated Fat 0.072g 0.197g Winter squash
Monounsaturated Fat 0.026g 0.374g Corn
Polyunsaturated fat 0.147g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Corn
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
17%
Corn
Minerals Daily Need Coverage Score
12%
Winter squash
14%
Corn

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.24g)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.125g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1.2)
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 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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.