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  6. Winter squash vs. Chili pepper

Winter squash vs. Chili pepper — In-Depth Nutrition Comparison

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Summary of differences between winter squash and chili pepper

  • Winter squash has more vitamin A and fiber; however, chili pepper is higher in vitamin C, vitamin B6, vitamin K, iron, and copper.
  • Chili pepper covers your daily need for vitamin C, 149% more than winter squash.
  • Winter squash has 5 times more vitamin A than chili pepper. While winter squash has 5223IU of vitamin A, chili pepper has only 952IU.
  • The glycemic index of chili pepper is higher.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Peppers, hot chili, red, raw.

Infographic

Winter squash vs Chili pepper 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.
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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +57.1%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +134.1%
Contains more CopperCopper +57.3%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +126.3%
Contains more SeleniumSelenium +25%
~equal in Manganese ~0.187mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin AVitamin A +443.8%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin CVitamin C +1396.9%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B6Vitamin B6 +214.3%
Contains more Vitamin KVitamin K +218.2%
Contains more FolateFolate +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.9mg

All nutrients comparison - raw data values

Nutrient Winter squash Chili pepper DV% diff.
Vitamin C 9.6mg 143.7mg 149%
Vitamin B6 0.161mg 0.506mg 27%
Vitamin A 261µg 48µg 24%
Vitamin K 4.4µg 14µg 8%
Iron 0.44mg 1.03mg 7%
Vitamin B3 0.495mg 1.244mg 5%
Copper 0.082mg 0.129mg 5%
Fiber 2.8g 1.5g 5%
Vitamin B1 0.016mg 0.072mg 5%
Vitamin E 0.12mg 0.69mg 4%
Phosphorus 19mg 43mg 3%
Protein 0.89g 1.87g 2%
Potassium 241mg 322mg 2%
Magnesium 13mg 23mg 2%
Calcium 22mg 14mg 1%
Vitamin B5 0.234mg 0.201mg 1%
Folate 20µg 23µg 1%
Polyunsaturated fat 0.147g 0.239g 1%
Vitamin B2 0.067mg 0.086mg 1%
Calories 37kcal 40kcal 0%
Fats 0.35g 0.44g 0%
Carbs 8.85g 8.81g 0%
Net carbs 6.05g 7.31g N/A
Sugar 3.3g 5.3g N/A
Zinc 0.22mg 0.26mg 0%
Sodium 1mg 9mg 0%
Manganese 0.187mg 0.187mg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.072g 0.042g 0%
Choline 10.6mg 10.9mg 0%
Monounsaturated fat 0.026g 0.024g 0%
Tryptophan 0.013mg 0.026mg 0%
Threonine 0.027mg 0.074mg 0%
Isoleucine 0.035mg 0.065mg 0%
Leucine 0.05mg 0.105mg 0%
Lysine 0.033mg 0.089mg 0%
Methionine 0.011mg 0.024mg 0%
Phenylalanine 0.035mg 0.062mg 0%
Valine 0.038mg 0.084mg 0%
Histidine 0.017mg 0.041mg 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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +110.1%
Contains more FatsFats +25.7%
Contains more OtherOther +22.9%
~equal in Carbs ~8.81g
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Poly. FatPolyunsaturated fat +62.6%
~equal in Monounsaturated fat ~0.024g

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.