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Acorn squash, cooked
Acorn squash, cooked4
VS
Pumpkin, cooked Leader
Pumpkin, cooked5

Pumpkin, cooked leads 5–4 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Pumpkin, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more fiber, less saturated fat, more calcium and more magnesium.

Pick Pumpkin, cooked for more protein, less sodium, more potassium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2 g
    3.6 gWIN
  • Carbohydrate
    26.04 g
    24.5 g
  • Fibermore is better
    WIN7.86 g
    5.5 g
  • Total sugarsless is better
    —
    10.4 g
  • Total fat
    0.25 g
    0.35 g
  • Saturated fatless is better
    WIN0.05 g
    0.19 g
  • Sodiumless is better
    7.14 mg
    5 mgWIN
  • Potassiummore is better
    780.36 mg
    1150 mgWIN
  • Calciummore is better
    WIN78.57 mg
    75 mg
  • Ironmore is better
    1.66 mg
    2.85 mgWIN
  • Magnesiummore is better
    WIN76.79 mg
    45 mg
  • Vitamin Cmore is better
    19.29 mg
    23.5 mgWIN
  • 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.