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Winter squash vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Winter squash and Pumpkin?

  • Winter squash is richer in Fiber, and Vitamin B6, yet Pumpkin is richer in Vitamin A RAE, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A RAE is 18% higher.
  • Winter squash has 6 times more Fiber than Pumpkin. Winter squash has 2.8g of Fiber, while Pumpkin has 0.5g.

We used Squash, winter, all varieties, cooked, baked, without salt and Pumpkin, raw types in this comparison.

Infographic

Winter squash vs Pumpkin 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.
Contains more Manganese +49.6%
Contains more Selenium +33.3%
Contains more Iron +81.8%
Contains more Phosphorus +131.6%
Contains more Potassium +41.1%
Contains more Zinc +45.5%
Contains more Copper +54.9%
Equal in Calcium - 21
Equal in Magnesium - 12
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Manganese +49.6%
Contains more Selenium +33.3%
Contains more Iron +81.8%
Contains more Phosphorus +131.6%
Contains more Potassium +41.1%
Contains more Zinc +45.5%
Contains more Copper +54.9%
Equal in Calcium - 21
Equal in Magnesium - 12
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.
:
Contains more Vitamin B6 +163.9%
Contains more Folate +25%
Contains more Choline +29.3%
Contains more Vitamin K +300%
Contains more Vitamin A +63%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +27.4%
Equal in Vitamin C - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 5% 3%
Contains more Vitamin B6 +163.9%
Contains more Folate +25%
Contains more Choline +29.3%
Contains more Vitamin K +300%
Contains more Vitamin A +63%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +27.4%
Equal in Vitamin C - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +250%
Contains more Carbs +36.2%
Contains more Protein +12.4%
Contains more Other +14.3%
Equal in Water - 91.6
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +250%
Contains more Carbs +36.2%
Contains more Protein +12.4%
Contains more Other +14.3%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +2840%
Contains less Saturated Fat -27.8%
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +2840%
Contains less Saturated Fat -27.8%

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 Pumpkin
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Pumpkin Opinion
Net carbs 6.05g 6g Winter squash
Protein 0.89g 1g Pumpkin
Fats 0.35g 0.1g Winter squash
Carbs 8.85g 6.5g Winter squash
Calories 37kcal 26kcal Winter squash
Sugar 3.3g 2.76g Pumpkin
Fiber 2.8g 0.5g Winter squash
Calcium 22mg 21mg Winter squash
Iron 0.44mg 0.8mg Pumpkin
Magnesium 13mg 12mg Winter squash
Phosphorus 19mg 44mg Pumpkin
Potassium 241mg 340mg Pumpkin
Sodium 1mg 1mg
Zinc 0.22mg 0.32mg Pumpkin
Copper 0.082mg 0.127mg Pumpkin
Manganese 0.187mg 0.125mg Winter squash
Selenium 0.4µg 0.3µg Winter squash
Vitamin A 5223IU 8513IU Pumpkin
Vitamin A RAE 261µg 426µg Pumpkin
Vitamin E 0.12mg 1.06mg Pumpkin
Vitamin C 9.6mg 9mg Winter squash
Vitamin B1 0.016mg 0.05mg Pumpkin
Vitamin B2 0.067mg 0.11mg Pumpkin
Vitamin B3 0.495mg 0.6mg Pumpkin
Vitamin B5 0.234mg 0.298mg Pumpkin
Vitamin B6 0.161mg 0.061mg Winter squash
Folate 20µg 16µg Winter squash
Choline 10.6mg 8.2mg Winter squash
Vitamin K 4.4µg 1.1µg Winter squash
Tryptophan 0.013mg 0.012mg Winter squash
Threonine 0.027mg 0.029mg Pumpkin
Isoleucine 0.035mg 0.031mg Winter squash
Leucine 0.05mg 0.046mg Winter squash
Lysine 0.033mg 0.054mg Pumpkin
Methionine 0.011mg 0.011mg
Phenylalanine 0.035mg 0.032mg Winter squash
Valine 0.038mg 0.035mg Winter squash
Histidine 0.017mg 0.016mg Winter squash
Saturated Fat 0.072g 0.052g Pumpkin
Monounsaturated Fat 0.026g 0.013g Winter squash
Polyunsaturated fat 0.147g 0.005g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Winter squash
51%
Pumpkin
Minerals Daily Need Coverage Score
12%
Winter squash
16%
Pumpkin

Comparison summary

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 - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.02g)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.