Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter squash
  5. Compare
  6. Winter squash vs. Vegetable

Winter squash vs. Vegetable — In-Depth Nutrition Comparison

Compare

How are Winter squash and Vegetable different?

  • Winter squash is richer in Vitamin C, Vitamin B6, and Vitamin A RAE, while Vegetable is higher in Vitamin K, Manganese, and Fiber.
  • Vegetable covers your daily need of Vitamin K 16% more than Winter squash.
  • Winter squash contains 3 times more Vitamin C than Vegetable. Winter squash contains 9.6mg of Vitamin C, while Vegetable contains 3.2mg.

Squash, winter, all varieties, cooked, baked, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Winter squash vs Vegetable 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
3
:
7
Vegetable
Vegetable
Contains more Potassium +42.6%
Contains less Sodium -97.1%
Contains more Selenium +33.3%
Contains more Calcium +13.6%
Contains more Iron +86.4%
Contains more Magnesium +69.2%
Contains more Phosphorus +168.4%
Contains more Zinc +122.7%
Contains more Manganese +102.7%
Equal in Copper - 0.083
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Potassium +42.6%
Contains less Sodium -97.1%
Contains more Selenium +33.3%
Contains more Calcium +13.6%
Contains more Iron +86.4%
Contains more Magnesium +69.2%
Contains more Phosphorus +168.4%
Contains more Zinc +122.7%
Contains more Manganese +102.7%
Equal in Copper - 0.083

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
Vegetable
Vegetable
Contains more Vitamin A +22.1%
Contains more Vitamin C +200%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +117.6%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +343.8%
Contains more Vitamin B2 +79.1%
Contains more Vitamin B3 +71.9%
Contains more Vitamin K +434.1%
Equal in Folate - 19
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +22.1%
Contains more Vitamin C +200%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +117.6%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +343.8%
Contains more Vitamin B2 +79.1%
Contains more Vitamin B3 +71.9%
Contains more Vitamin K +434.1%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Vegetable
Vegetable
Contains more Fats +133.3%
Contains more Protein +221.3%
Contains more Carbs +47.9%
Equal in Water - 83.23
Equal in Other - 0.67
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +133.3%
Contains more Protein +221.3%
Contains more Carbs +47.9%
Equal in Water - 83.23
Equal in Other - 0.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +104.2%
Contains less Saturated Fat -56.9%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +104.2%
Contains less Saturated Fat -56.9%

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 Vegetable
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Vegetable Opinion
Net carbs 6.05g 8.69g Vegetable
Protein 0.89g 2.86g Vegetable
Fats 0.35g 0.15g Winter squash
Carbs 8.85g 13.09g Vegetable
Calories 37kcal 65kcal Vegetable
Sugar 3.3g 3.12g Vegetable
Fiber 2.8g 4.4g Vegetable
Calcium 22mg 25mg Vegetable
Iron 0.44mg 0.82mg Vegetable
Magnesium 13mg 22mg Vegetable
Phosphorus 19mg 51mg Vegetable
Potassium 241mg 169mg Winter squash
Sodium 1mg 35mg Winter squash
Zinc 0.22mg 0.49mg Vegetable
Copper 0.082mg 0.083mg Vegetable
Manganese 0.187mg 0.379mg Vegetable
Selenium 0.4µg 0.3µg Winter squash
Vitamin A 5223IU 4277IU Winter squash
Vitamin A RAE 261µg 214µg Winter squash
Vitamin E 0.12mg 0.38mg Vegetable
Vitamin C 9.6mg 3.2mg Winter squash
Vitamin B1 0.016mg 0.071mg Vegetable
Vitamin B2 0.067mg 0.12mg Vegetable
Vitamin B3 0.495mg 0.851mg Vegetable
Vitamin B5 0.234mg 0.151mg Winter squash
Vitamin B6 0.161mg 0.074mg Winter squash
Folate 20µg 19µg Winter squash
Vitamin K 4.4µg 23.5µg Vegetable
Tryptophan 0.013mg 0.029mg Vegetable
Threonine 0.027mg 0.115mg Vegetable
Isoleucine 0.035mg 0.139mg Vegetable
Leucine 0.05mg 0.19mg Vegetable
Lysine 0.033mg 0.17mg Vegetable
Methionine 0.011mg 0.034mg Vegetable
Phenylalanine 0.035mg 0.12mg Vegetable
Valine 0.038mg 0.149mg Vegetable
Histidine 0.017mg 0.073mg Vegetable
Saturated Fat 0.072g 0.031g Vegetable
Monounsaturated Fat 0.026g 0.01g Winter squash
Polyunsaturated fat 0.147g 0.072g Winter squash

Which food is preferable for your diet?

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

People also compare

Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant
Vegetable
Vegetable vs Tomato
Tomato
Vegetable
Vegetable vs Potato
Potato
Vegetable
Vegetable vs Pork Meat
Pork Meat

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
36%
Vegetable
Minerals Daily Need Coverage Score
12%
Winter squash
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 53)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.5)
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Vegetable
Vegetable 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.