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  6. Winter squash vs. Spinach

Winter squash vs. Spinach — In-Depth Nutrition Comparison

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Important differences between Winter squash and Spinach

  • Winter squash has less Vitamin K, Iron, Manganese, Folate, Vitamin A RAE, Magnesium, Vitamin E , Vitamin B2, Calcium, and Copper.
  • Spinach's daily need coverage for Vitamin K is 408% more.

The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Spinach, cooked, boiled, drained, without salt.

Infographic

Winter squash vs Spinach 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.
Winter squash
Winter squash
1
:
9
Spinach
Spinach
Contains less Sodium -98.6%
Contains more Calcium +518.2%
Contains more Iron +711.4%
Contains more Magnesium +569.2%
Contains more Phosphorus +194.7%
Contains more Potassium +93.4%
Contains more Zinc +245.5%
Contains more Copper +112.2%
Contains more Manganese +400%
Contains more Selenium +275%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -98.6%
Contains more Calcium +518.2%
Contains more Iron +711.4%
Contains more Magnesium +569.2%
Contains more Phosphorus +194.7%
Contains more Potassium +93.4%
Contains more Zinc +245.5%
Contains more Copper +112.2%
Contains more Manganese +400%
Contains more Selenium +275%

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.
Winter squash
Winter squash
2
:
8
Spinach
Spinach
Contains more Vitamin B5 +61.4%
Contains more Vitamin A +100.7%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B6 +50.3%
Contains more Folate +630%
Contains more Vitamin K +11118.2%
Equal in Vitamin C - 9.8
Equal in Vitamin B3 - 0.49
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B5 +61.4%
Contains more Vitamin A +100.7%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B6 +50.3%
Contains more Folate +630%
Contains more Vitamin K +11118.2%
Equal in Vitamin C - 9.8
Equal in Vitamin B3 - 0.49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Spinach
Spinach
Contains more Fats +34.6%
Contains more Carbs +136%
Contains more Protein +233.7%
Contains more Other +158.6%
Equal in Water - 91.21
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +34.6%
Contains more Carbs +136%
Contains more Protein +233.7%
Contains more Other +158.6%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -40.3%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -40.3%

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 Spinach
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Spinach Opinion
Net carbs 6.05g 1.35g Winter squash
Protein 0.89g 2.97g Spinach
Fats 0.35g 0.26g Winter squash
Carbs 8.85g 3.75g Winter squash
Calories 37kcal 23kcal Winter squash
Sugar 3.3g 0.43g Spinach
Fiber 2.8g 2.4g Winter squash
Calcium 22mg 136mg Spinach
Iron 0.44mg 3.57mg Spinach
Magnesium 13mg 87mg Spinach
Phosphorus 19mg 56mg Spinach
Potassium 241mg 466mg Spinach
Sodium 1mg 70mg Winter squash
Zinc 0.22mg 0.76mg Spinach
Copper 0.082mg 0.174mg Spinach
Manganese 0.187mg 0.935mg Spinach
Selenium 0.4µg 1.5µg Spinach
Vitamin A 5223IU 10481IU Spinach
Vitamin A RAE 261µg 524µg Spinach
Vitamin E 0.12mg 2.08mg Spinach
Vitamin C 9.6mg 9.8mg Spinach
Vitamin B1 0.016mg 0.095mg Spinach
Vitamin B2 0.067mg 0.236mg Spinach
Vitamin B3 0.495mg 0.49mg Winter squash
Vitamin B5 0.234mg 0.145mg Winter squash
Vitamin B6 0.161mg 0.242mg Spinach
Folate 20µg 146µg Spinach
Vitamin K 4.4µg 493.6µg Spinach
Tryptophan 0.013mg 0.04mg Spinach
Threonine 0.027mg 0.127mg Spinach
Isoleucine 0.035mg 0.152mg Spinach
Leucine 0.05mg 0.231mg Spinach
Lysine 0.033mg 0.182mg Spinach
Methionine 0.011mg 0.055mg Spinach
Phenylalanine 0.035mg 0.134mg Spinach
Valine 0.038mg 0.168mg Spinach
Histidine 0.017mg 0.066mg Spinach
Saturated Fat 0.072g 0.043g Spinach
Monounsaturated Fat 0.026g 0.006g Winter squash
Polyunsaturated fat 0.147g 0.109g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
183%
Spinach
Minerals Daily Need Coverage Score
12%
Winter squash
52%
Spinach

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.