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Acorn squash, cooked Leader
Acorn squash, cooked8
VS
Pumpkin, raw
Pumpkin, raw1

Acorn squash, cooked leads 8–1 · 9 categories decided

Acorn squash, cooked: 100 g · Pumpkin, raw: 100 g.

The verdict

Acorn squash, cooked comes out ahead, winning 8 of 9 nutrient match-ups.

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

Pick Pumpkin, raw for less sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    26 kcal
  • Proteinmore is better
    WIN1.12 g
    1 g
  • Carbohydrate
    14.58 g
    6.5 g
  • Fibermore is better
    WIN4.4 g
    0.5 g
  • Total sugarsless is better
    —
    2.76 g
  • Total fat
    0.14 g
    0.1 g
  • Saturated fatless is better
    WIN0.03 g
    0.05 g
  • Sodiumless is better
    4 mg
    1 mgWIN
  • Potassiummore is better
    WIN437 mg
    340 mg
  • Calciummore is better
    WIN44 mg
    21 mg
  • Ironmore is better
    WIN0.93 mg
    0.8 mg
  • Magnesiummore is better
    WIN43 mg
    12 mg
  • Vitamin Cmore is better
    WIN10.8 mg
    9 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.

Acorn squash, cooked vs Pumpkin, raw · Foodatron