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Acorn squash, cooked Leader
Acorn squash, cooked7
VS
Luffa (towel gourd), cooked
Luffa (towel gourd), cooked1

Acorn squash, cooked leads 7–1 · 8 categories decided · 1 tie

Acorn squash, cooked: 100 g · Luffa (towel gourd), cooked: 100 g.

The verdict

Acorn squash, cooked comes out ahead, winning 7 of 8 nutrient match-ups.

Pick Acorn squash, cooked for more protein, more fiber, less sodium, more calcium, more iron, more magnesium and more vitamin C.

Pick Luffa (towel gourd), cooked for more potassium.

Evenly matched on saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    54 kcal
  • Proteinmore is better
    WIN1.12 g
    0.66 g
  • Carbohydrate
    14.58 g
    13.75 g
  • Fibermore is better
    WIN4.4 g
    2.9 g
  • Total sugarsless is better
    —
    5.17 g
  • Total fat
    0.14 g
    0.34 g
  • Saturated fatless is better
    0.03 g
    0.03 g
  • Sodiumless is better
    WIN4 mg
    257 mg
  • Potassiummore is better
    437 mg
    453 mgWIN
  • Calciummore is better
    WIN44 mg
    9 mg
  • Ironmore is better
    WIN0.93 mg
    0.36 mg
  • Magnesiummore is better
    WIN43 mg
    20 mg
  • Vitamin Cmore is better
    WIN10.8 mg
    5.7 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.