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Winter squash vs. Shallot — In-Depth Nutrition Comparison

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Differences between winter squash and shallot

  • Winter squash has more vitamin A, while shallot has more vitamin B6, iron, and phosphorus.
  • Winter squash's daily need coverage for vitamin A is 29% higher.
  • The amount of sugar in winter squash is lower.
  • Winter squash has a lower glycemic index. The glycemic index of winter squash is 13, while the glycemic index of shallot is 30.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Shallots, raw.

Infographic

Winter squash vs Shallot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +68.2%
Contains more PotassiumPotassium +38.6%
Contains more IronIron +172.7%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +56.1%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.088mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +235%
Contains more Vitamin B3Vitamin B3 +147.5%
Contains more Vitamin KVitamin K +450%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.3mg

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +250%
Contains more WaterWater +11.8%
Contains more ProteinProtein +180.9%
Contains more CarbsCarbs +89.8%
Contains more OtherOther +14.3%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +276.9%
Contains less Sat. FatSaturated fat -76.4%

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 Shallot
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Shallot DV% diff.
Vitamin A 261µg 0µg 29%
Vitamin B6 0.161mg 0.345mg 14%
Iron 0.44mg 1.2mg 10%
Phosphorus 19mg 60mg 6%
Manganese 0.187mg 0.292mg 5%
Vitamin B1 0.016mg 0.06mg 4%
Folate 20µg 34µg 4%
Vitamin B2 0.067mg 0.02mg 4%
Vitamin K 4.4µg 0.8µg 3%
Carbs 8.85g 16.8g 3%
Potassium 241mg 334mg 3%
Protein 0.89g 2.5g 3%
Vitamin B3 0.495mg 0.2mg 2%
Calories 37kcal 72kcal 2%
Zinc 0.22mg 0.4mg 2%
Fiber 2.8g 3.2g 2%
Calcium 22mg 37mg 2%
Magnesium 13mg 21mg 2%
Vitamin C 9.6mg 8mg 2%
Polyunsaturated fat 0.147g 0.039g 1%
Copper 0.082mg 0.088mg 1%
Vitamin E 0.12mg 0.04mg 1%
Selenium 0.4µg 1.2µg 1%
Vitamin B5 0.234mg 0.29mg 1%
Fats 0.35g 0.1g 0%
Net carbs 6.05g 13.6g N/A
Sugar 3.3g 7.87g N/A
Sodium 1mg 12mg 0%
Choline 10.6mg 11.3mg 0%
Saturated fat 0.072g 0.017g 0%
Monounsaturated fat 0.026g 0.014g 0%
Tryptophan 0.013mg 0.028mg 0%
Threonine 0.027mg 0.098mg 0%
Isoleucine 0.035mg 0.106mg 0%
Leucine 0.05mg 0.149mg 0%
Lysine 0.033mg 0.125mg 0%
Methionine 0.011mg 0.027mg 0%
Phenylalanine 0.035mg 0.081mg 0%
Valine 0.038mg 0.11mg 0%
Histidine 0.017mg 0.043mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Shallot
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
14%
Shallot
Minerals Daily Need Coverage Score
12%
Winter squash
21%
Shallot

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 17)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 0.055g)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.