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  6. Winter squash vs. Tomato

Winter squash vs. Tomato — In-Depth Nutrition Comparison

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Summary of differences between Winter squash and Tomato

  • Tomato has less Vitamin A RAE, Fiber, and Vitamin B6 than Winter squash.
  • Winter squash covers your daily need of Vitamin A RAE 24% more than Tomato.
  • Winter squash has 2 times more Fiber than Tomato. While Winter squash has 2.8g of Fiber, Tomato has only 1.2g.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Winter squash vs Tomato 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
9
:
1
Tomato
Tomato
Contains more Calcium +120%
Contains more Iron +63%
Contains more Magnesium +18.2%
Contains less Sodium -80%
Contains more Zinc +29.4%
Contains more Copper +39%
Contains more Manganese +64%
Contains more Selenium +∞%
Contains more Phosphorus +26.3%
Equal in Potassium - 237
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +120%
Contains more Iron +63%
Contains more Magnesium +18.2%
Contains less Sodium -80%
Contains more Zinc +29.4%
Contains more Copper +39%
Contains more Manganese +64%
Contains more Selenium +∞%
Contains more Phosphorus +26.3%
Equal in Potassium - 237

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
5
:
5
Tomato
Tomato
Contains more Vitamin A +527%
Contains more Vitamin B2 +252.6%
Contains more Vitamin B5 +162.9%
Contains more Vitamin B6 +101.3%
Contains more Folate +33.3%
Contains more Vitamin E +350%
Contains more Vitamin C +42.7%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B3 +20%
Contains more Vitamin K +79.5%
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +527%
Contains more Vitamin B2 +252.6%
Contains more Vitamin B5 +162.9%
Contains more Vitamin B6 +101.3%
Contains more Folate +33.3%
Contains more Vitamin E +350%
Contains more Vitamin C +42.7%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B3 +20%
Contains more Vitamin K +79.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
4
:
1
Tomato
Tomato
Contains more Fats +75%
Contains more Carbs +127.5%
Contains more Other +37.3%
Equal in Protein - 0.88
Equal in Water - 94.52
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Fats +75%
Contains more Carbs +127.5%
Contains more Other +37.3%
Equal in Protein - 0.88
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Tomato
Tomato
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +19.2%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +19.2%

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

All nutrients comparison - raw data values

Nutrient Winter squash Tomato Opinion
Net carbs 6.05g 2.69g Winter squash
Protein 0.89g 0.88g Winter squash
Fats 0.35g 0.2g Winter squash
Carbs 8.85g 3.89g Winter squash
Calories 37kcal 18kcal Winter squash
Fructose 1.37g Tomato
Sugar 3.3g 2.63g Tomato
Fiber 2.8g 1.2g Winter squash
Calcium 22mg 10mg Winter squash
Iron 0.44mg 0.27mg Winter squash
Magnesium 13mg 11mg Winter squash
Phosphorus 19mg 24mg Tomato
Potassium 241mg 237mg Winter squash
Sodium 1mg 5mg Winter squash
Zinc 0.22mg 0.17mg Winter squash
Copper 0.082mg 0.059mg Winter squash
Manganese 0.187mg 0.114mg Winter squash
Selenium 0.4µg 0µg Winter squash
Vitamin A 5223IU 833IU Winter squash
Vitamin A RAE 261µg 42µg Winter squash
Vitamin E 0.12mg 0.54mg Tomato
Vitamin C 9.6mg 13.7mg Tomato
Vitamin B1 0.016mg 0.037mg Tomato
Vitamin B2 0.067mg 0.019mg Winter squash
Vitamin B3 0.495mg 0.594mg Tomato
Vitamin B5 0.234mg 0.089mg Winter squash
Vitamin B6 0.161mg 0.08mg Winter squash
Folate 20µg 15µg Winter squash
Vitamin K 4.4µg 7.9µg Tomato
Tryptophan 0.013mg 0.006mg Winter squash
Threonine 0.027mg 0.027mg
Isoleucine 0.035mg 0.018mg Winter squash
Leucine 0.05mg 0.025mg Winter squash
Lysine 0.033mg 0.027mg Winter squash
Methionine 0.011mg 0.006mg Winter squash
Phenylalanine 0.035mg 0.027mg Winter squash
Valine 0.038mg 0.018mg Winter squash
Histidine 0.017mg 0.014mg Winter squash
Saturated Fat 0.072g 0.028g Tomato
Monounsaturated Fat 0.026g 0.031g Tomato
Polyunsaturated fat 0.147g 0.083g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
12%
Winter squash
9%
Tomato

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 10)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.044g)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.