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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; however, corn has more vitamin B5, phosphorus, vitamin B3, and vitamin B1.
  • Winter squash's daily need coverage for vitamin A is 28% more.
  • Corn has a higher glycemic index than winter squash.

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
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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%
Corn
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +633.3%
Contains more CopperCopper +67.3%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +100%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +305.3%
~equal in Potassium ~218mg
~equal in Iron ~0.45mg
~equal in Sodium ~1mg

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%
Corn
5
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +74.5%
Contains more Vitamin AVitamin A +1907.7%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin B1Vitamin B1 +481.3%
Contains more Vitamin B3Vitamin B3 +240%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more FolateFolate +15%
Contains more CholineCholine +174.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Corn
3
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 WaterWater +21.5%
Contains more ProteinProtein +283.1%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +137.1%
~equal in Other ~0.7g

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
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +1338.5%
Contains more Poly. FatPolyunsaturated 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 Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Corn DV% diff.
Vitamin A 261µg 13µg 28%
Vitamin B5 0.234mg 0.792mg 11%
Phosphorus 19mg 77mg 8%
Vitamin B3 0.495mg 1.683mg 7%
Vitamin B1 0.016mg 0.093mg 6%
Vitamin C 9.6mg 5.5mg 5%
Protein 0.89g 3.41g 5%
Zinc 0.22mg 0.62mg 4%
Carbs 8.85g 20.98g 4%
Copper 0.082mg 0.049mg 4%
Polyunsaturated fat 0.147g 0.603g 3%
Choline 10.6mg 29.1mg 3%
Vitamin K 4.4µg 0.4µg 3%
Calories 37kcal 96kcal 3%
Starch 7.17g 3%
Magnesium 13mg 26mg 3%
Calcium 22mg 3mg 2%
Fats 0.35g 1.5g 2%
Fiber 2.8g 2.4g 2%
Vitamin B6 0.161mg 0.139mg 2%
Monounsaturated fat 0.026g 0.374g 1%
Saturated fat 0.072g 0.197g 1%
Folate 20µg 23µg 1%
Fructose 0.79g 1%
Potassium 241mg 218mg 1%
Manganese 0.187mg 0.167mg 1%
Vitamin B2 0.067mg 0.057mg 1%
Net carbs 6.05g 18.58g N/A
Iron 0.44mg 0.45mg 0%
Sugar 3.3g 4.54g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.12mg 0.09mg 0%
Selenium 0.4µg 0.2µg 0%
Tryptophan 0.013mg 0.023mg 0%
Threonine 0.027mg 0.133mg 0%
Isoleucine 0.035mg 0.133mg 0%
Leucine 0.05mg 0.358mg 0%
Lysine 0.033mg 0.141mg 0%
Methionine 0.011mg 0.069mg 0%
Phenylalanine 0.035mg 0.155mg 0%
Valine 0.038mg 0.191mg 0%
Histidine 0.017mg 0.091mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Corn
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Winter squash
16%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.