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Winter squash vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between winter squash and pumpkins?

  • Winter squash is higher in vitamin B6, fiber, and vitamin C, yet pumpkins are higher in vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 11% more.
  • Winter squash has 4 times more vitamin B6 than pumpkins. While winter squash has 0.161mg of vitamin B6, pumpkins have only 0.044mg.
  • The glycemic index of winter squash is lower.

We used Squash, winter, all varieties, cooked, baked, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Winter squash vs Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +46.7%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +100%
Contains more IronIron +29.5%
Contains more CopperCopper +11%
Contains more PhosphorusPhosphorus +57.9%
~equal in Potassium ~230mg
~equal in Zinc ~0.23mg
~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%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +104.3%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B6Vitamin B6 +265.9%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +122.2%
Contains more CholineCholine +71%
Contains more Vitamin AVitamin A +10.3%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B2Vitamin B2 +16.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Pumpkin DV% diff.
Vitamin B6 0.161mg 0.044mg 9%
Fiber 2.8g 1.1g 7%
Vitamin C 9.6mg 4.7mg 5%
Vitamin E 0.12mg 0.8mg 5%
Manganese 0.187mg 0.089mg 4%
Vitamin A 261µg 288µg 3%
Folate 20µg 9µg 3%
Vitamin K 4.4µg 0.8µg 3%
Iron 0.44mg 0.57mg 2%
Phosphorus 19mg 30mg 2%
Calories 37kcal 20kcal 1%
Polyunsaturated fat 0.147g 0.004g 1%
Choline 10.6mg 6.2mg 1%
Vitamin B5 0.234mg 0.201mg 1%
Vitamin B3 0.495mg 0.413mg 1%
Vitamin B2 0.067mg 0.078mg 1%
Vitamin B1 0.016mg 0.031mg 1%
Copper 0.082mg 0.091mg 1%
Calcium 22mg 15mg 1%
Magnesium 13mg 9mg 1%
Carbs 8.85g 4.9g 1%
Protein 0.89g 0.72g 0%
Fats 0.35g 0.07g 0%
Net carbs 6.05g 3.8g N/A
Potassium 241mg 230mg 0%
Sugar 3.3g 2.08g N/A
Zinc 0.22mg 0.23mg 0%
Sodium 1mg 1mg 0%
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.072g 0.037g 0%
Monounsaturated fat 0.026g 0.009g 0%
Tryptophan 0.013mg 0.009mg 0%
Threonine 0.027mg 0.021mg 0%
Isoleucine 0.035mg 0.023mg 0%
Leucine 0.05mg 0.034mg 0%
Lysine 0.033mg 0.039mg 0%
Methionine 0.011mg 0.008mg 0%
Phenylalanine 0.035mg 0.023mg 0%
Valine 0.038mg 0.025mg 0%
Histidine 0.017mg 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +23.6%
Contains more FatsFats +400%
Contains more CarbsCarbs +80.6%
Contains more OtherOther +12.9%
~equal in Water ~93.69g

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +3575%
Contains less Sat. FatSaturated fat -48.6%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.