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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

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN2 g
    1.22 g
  • Carbohydrate
    26.04 g
    25.46 g
  • Fibermore is better
    WIN7.86 g
    5.37 g
  • Total sugarsless is better
    —
    9.57 g
  • Total fat
    0.25 g
    0.63 g
  • Saturated fatless is better
    0.05 g
    0.05 g
  • Sodiumless is better
    WIN7.14 mg
    475.93 mg
  • Potassiummore is better
    780.36 mg
    838.89 mgWIN
  • Calciummore is better
    WIN78.57 mg
    16.67 mg
  • Ironmore is better
    WIN1.66 mg
    0.67 mg
  • Magnesiummore is better
    WIN76.79 mg
    37.04 mg
  • Vitamin Cmore is better
    WIN19.29 mg
    10.56 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.