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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
- Water (Water)
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks decently (Top 500) for eight additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- Vitamin A, IU (Fat-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Folate, total (Water-soluble Vitamins)
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 moderately (Top 100) for seven nutrients.
Most notable of them being
- Tryptophan (Amino Acids)
- Fiber, total dietary (Carbohydrates)
- Palmitoleic Acid (16:1) (Monounsaturated Fats)
- Cystine (Amino Acids)
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)
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 |
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).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#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 / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup, Cubes | 116.0 g | 4.1 oz |
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 Squash | No of Nutrients |
(With Salt, Drained) | 63 |
(Without Salt, Drained) | 64 |
| 64 | |
| Winter Squash | No of Nutrients |
(With Salt, All Varieties) | 66 |
(Without Salt, All Varieties) | 66 |
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