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  6. Broccoli vs. Winter squash

Broccoli vs. Winter squash — In-Depth Nutrition Comparison

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The main differences between broccoli and winter squash

  • Broccoli has more vitamin C, vitamin K, folate, vitamin B5, and phosphorus; however, winter squash has more vitamin A.
  • Daily need coverage for vitamin C for broccoli is 88% higher.
  • Winter squash has 23 times less vitamin K than broccoli. Broccoli has 101.6µg of vitamin K, while winter squash has 4.4µg.
  • Broccoli has a higher glycemic index than winter squash.

Food types used in this article are Broccoli, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Broccoli vs Winter squash infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +113.6%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +65.9%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +12.3%
Contains more SeleniumSelenium +525%
Contains more CopperCopper +67.3%
Contains less SodiumSodium -97%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 87% 2.4% 4% 15% 9.3% 14% 37% 0% 11% 15%
Contains more Vitamin CVitamin C +829.2%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +343.8%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B5Vitamin B5 +144.9%
Contains more Vitamin KVitamin K +2209.1%
Contains more FolateFolate +215%
Contains more Vitamin AVitamin A +741.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Winter squash DV% diff.
Vitamin C 89.2mg 9.6mg 88%
Vitamin K 101.6µg 4.4µg 81%
Vitamin A 31µg 261µg 26%
Folate 63µg 20µg 11%
Phosphorus 66mg 19mg 7%
Vitamin B5 0.573mg 0.234mg 7%
Vitamin B1 0.071mg 0.016mg 5%
Protein 2.82g 0.89g 4%
Iron 0.73mg 0.44mg 4%
Copper 0.049mg 0.082mg 4%
Vitamin E 0.78mg 0.12mg 4%
Selenium 2.5µg 0.4µg 4%
Vitamin B2 0.117mg 0.067mg 4%
Calcium 47mg 22mg 3%
Magnesium 21mg 13mg 2%
Potassium 316mg 241mg 2%
Zinc 0.41mg 0.22mg 2%
Carbs 6.64g 8.85g 1%
Fiber 2.6g 2.8g 1%
Sodium 33mg 1mg 1%
Manganese 0.21mg 0.187mg 1%
Vitamin B3 0.639mg 0.495mg 1%
Vitamin B6 0.175mg 0.161mg 1%
Choline 18.7mg 10.6mg 1%
Polyunsaturated fat 0.038g 0.147g 1%
Fructose 0.68g 1%
Calories 34kcal 37kcal 0%
Protein per 100 calories 8.3g 2.4g N/A
Calories per 10 g protein 121kcal 416kcal N/A
Weight per 100 calories 294g 270g N/A
Fats 0.37g 0.35g 0%
Net carbs 4.04g 6.05g N/A
Sugar 1.7g 3.3g N/A
Saturated fat 0.039g 0.072g 0%
Monounsaturated fat 0.011g 0.026g 0%
Tryptophan 0.033mg 0.013mg 0%
Threonine 0.088mg 0.027mg 0%
Isoleucine 0.079mg 0.035mg 0%
Leucine 0.129mg 0.05mg 0%
Lysine 0.135mg 0.033mg 0%
Methionine 0.038mg 0.011mg 0%
Phenylalanine 0.117mg 0.035mg 0%
Valine 0.125mg 0.038mg 0%
Histidine 0.059mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +216.9%
Contains more CarbsCarbs +33.3%
~equal in Fats ~0.35g
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +286.8%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.