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Nutritional Profile of Raw Winter Squash (All Varieties)

We got 64 nutritional values in our nutrition profile for Raw Winter Squash (All Varieties).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for two nutrients.

These are

Also, when compared to all foods, it ranks moderately (Top 500) for eight additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks decently (Top 100) for seven nutrients.

Most notable of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Raw Winter Squash (All Varieties)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Winter Squash (All Varieties)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Winter Squash (All Varieties)

8.6%
0.1%
1%
89.8%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Winter Squash (All Varieties)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Winter Squash (All Varieties)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
8.6 g
2.4 g
382
1680
Fiber, total dietary
1.5 g
425.2 mg
81
243
Sugars (Total incl. NLEA)
2.2 g
623.7 mg
340
1456
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
10 mg
2.8 mg
616
2831
Fatty Acids, total polyunsaturated
56 mg
15.9 mg
732
2459
Fatty Acids, total saturated
27 mg
7.7 mg
712
2780
Total Lipid (Fat)
130 mg
36.9 mg
430
1758
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
1 mg
0.3 mg
99
709
Myristic Acid (14:0)
1 mg
0.3 mg
194
1149
Palmitic Acid (16:0)
24 mg
6.8 mg
579
2252
Stearic Acid (18:0)
2 mg
0.6 mg
345
1689
Monounsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
10 mg
2.8 mg
607
2802
Palmitoleic Acid (16:1)
1 mg
0.3 mg
88
982
Polyunsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
21 mg
6 mg
696
2373
Linolenic Acid (18:3)
35 mg
9.9 mg
274
921
Amino Acids (18)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
61 mg
17.3 mg
164
901
Arginine
81 mg
23 mg
175
904
Aspartic Acid
156 mg
44.2 mg
200
898
Cystine
13 mg
3.7 mg
89
483
Glutamic Acid
254 mg
72 mg
199
929
Glycine
53 mg
15 mg
140
950
Histidine
27 mg
7.7 mg
119
981
Isoleucine
57 mg
16.2 mg
155
964
Leucine
82 mg
23.2 mg
189
946
Lysine
53 mg
15 mg
199
940
Methionine
18 mg
5.1 mg
93
932
Phenylalanine
57 mg
16.2 mg
152
985
Proline
52 mg
14.7 mg
149
1013
Serine
57 mg
16.2 mg
151
1010
Threonine
43 mg
12.2 mg
154
969
Tryptophan
21 mg
6 mg
71
444
Tyrosine
49 mg
13.9 mg
127
989
Valine
62 mg
17.6 mg
177
982
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
950 mg
269.3 mg
423
1524
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
24 µg
6.8 µg
146
431
Folate, food
24 µg
6.8 µg
146
265
Folate, total
24 µg
6.8 µg
150
365
Niacin
500 µg
141.7 µg
502
2039
Pantothenic Acid
188 µg
53.3 µg
247
997
Riboflavin
62 µg
17.6 µg
221
749
Thiamin
30 µg
8.5 µg
213
854
Vitamin B6
156 µg
44.2 µg
204
825
Vitamin C
12.3 mg
3.5 mg
320
500
Fat-soluble Vitamins (6)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
120 µg
34 µg
274
632
beta-Carotene
820 µg
232.5 µg
421
562
Lutein + Zeaxanthin
38 µg
10.8 µg
546
996
Phylloquinone
1.1 µg
0.3 µg
650
914
Vitamin A, IU
1.4k IU
388.4 IU
156
327
Vitamin A, RAE
68 µg
19.3 µg
383
642
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
28 mg
7.9 mg
169
519
Copper, Cu
71 µg
20.1 µg
237
778
Iron, Fe
580 µg
164.4 µg
236
867
Magnesium, Mg
14 mg
4 mg
110
350
Manganese, Mn
163 µg
46.2 µg
257
867
Phosphorus, P
23 mg
6.5 mg
149
651
Potassium, K
350 mg
99.2 mg
218
548
Selenium, Se
0.4 µg
0.1 µg
100
694
Sodium, Na
4 mg
1.1 mg
447
1155
Zinc, Zn
210 µg
59.5 µg
143
907
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
10 mg
2.8 mg
301
1056
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
89.8 g
25.5 g
182
240
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
570 mg
161.6 mg
199
613
Kcal (Energy)
34 kcal
9.6 kcal
188
655
KJ (Energy)
143 kj
40.5 kj
242
1019
Figure 2. Nutritional profile of raw winter squash (all varieties) with 64 nutrient values.

Foods Available Online

We searched Amazon for "Winter Squash" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Raw Winter Squash (All Varieties)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup, Cubes116.0 g4.1 oz
Figure 3. Common serving sizes of raw winter squash (all varieties)

5 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 5

Click on a food to explore all of the nutrients it contains.

Spaghetti Winter SquashNo of
Nutrients
63
64
64
Winter SquashNo of
Nutrients
(With Salt, All Varieties)
66
(Without Salt, All Varieties)
66
Figure 4. Similar vegetables and vegetable products 1 to 5.

Recommended High Quality Supplements

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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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