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  6. Winter squash vs. Pumpkin

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 and vitamin E.
  • Pumpkin's daily need coverage for vitamin A is 66% higher.
  • Winter squash has 6 times more fiber than pumpkin. Winter squash has 2.8g of fiber, while pumpkin has 0.5g.
  • Winter squash has a lower glycemic index than pumpkin.

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

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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more ManganeseManganese +49.6%
Contains more SeleniumSelenium +33.3%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +81.8%
Contains more CopperCopper +54.9%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +131.6%
~equal in Magnesium ~12mg
~equal in Calcium ~21mg
~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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B6Vitamin B6 +163.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +25%
Contains more CholineCholine +29.3%
Contains more Vitamin AVitamin A +63.2%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B5Vitamin B5 +27.4%
~equal in Vitamin C ~9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Pumpkin DV% diff.
Vitamin A 261µg 426µg 18%
Fiber 2.8g 0.5g 9%
Vitamin B6 0.161mg 0.061mg 8%
Vitamin E 0.12mg 1.06mg 6%
Iron 0.44mg 0.8mg 5%
Copper 0.082mg 0.127mg 5%
Phosphorus 19mg 44mg 4%
Vitamin B1 0.016mg 0.05mg 3%
Vitamin K 4.4µg 1.1µg 3%
Potassium 241mg 340mg 3%
Vitamin B2 0.067mg 0.11mg 3%
Manganese 0.187mg 0.125mg 3%
Polyunsaturated fat 0.147g 0.005g 1%
Folate 20µg 16µg 1%
Vitamin B5 0.234mg 0.298mg 1%
Vitamin B3 0.495mg 0.6mg 1%
Calories 37kcal 26kcal 1%
Zinc 0.22mg 0.32mg 1%
Carbs 8.85g 6.5g 1%
Vitamin C 9.6mg 9mg 1%
Protein 0.89g 1g 0%
Fats 0.35g 0.1g 0%
Net carbs 6.05g 6g N/A
Magnesium 13mg 12mg 0%
Calcium 22mg 21mg 0%
Sugar 3.3g 2.76g N/A
Sodium 1mg 1mg 0%
Selenium 0.4µg 0.3µg 0%
Saturated fat 0.072g 0.052g 0%
Choline 10.6mg 8.2mg 0%
Monounsaturated fat 0.026g 0.013g 0%
Tryptophan 0.013mg 0.012mg 0%
Threonine 0.027mg 0.029mg 0%
Isoleucine 0.035mg 0.031mg 0%
Leucine 0.05mg 0.046mg 0%
Lysine 0.033mg 0.054mg 0%
Methionine 0.011mg 0.011mg 0%
Phenylalanine 0.035mg 0.032mg 0%
Valine 0.038mg 0.035mg 0%
Histidine 0.017mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +250%
Contains more CarbsCarbs +36.2%
Contains more ProteinProtein +12.4%
Contains more OtherOther +14.3%
~equal in Water ~91.6g

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% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +2840%
Contains less Sat. FatSaturated fat -27.8%

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.