Asparagus vs. Squash

Nutrition comparison of Asparagus and Cooked Squash


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of asparagus versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in asparagus and squash:

  • Both asparagus and squash are high in dietary fiber and potassium.
  • Asparagus has 63% less carbohydrates than squash.
  • Asparagus has more riboflavin and folate.
  • Asparagus is a great source of iron.
  • Squash has more beta-carotene and alpha-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than squash.
  • Squash is a great source of Vitamin C and calcium.
  • Squash is an excellent source of Vitamin A.
Detailed nutritional comparison of asparagus and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Squash src

Calories and Carbs

calories

Asparagus has 50% less calories than squash - asparagus has 20 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and similar to squash for fat. Asparagus has a macronutrient ratio of 35:62:4 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Squash
Protein 35% 8%
Carbohydrates 62% 90%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Asparagus has 63% less carbohydrates than squash - asparagus has 3.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Both asparagus and squash are high in dietary fiber. Squash has 52% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Asparagus and squash contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and squash has 2g of sugar.

Protein

protein

Asparagus and squash contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both asparagus and squash are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and squash has 0.02g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 170% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 13 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.

Vitamin E

Asparagus and squash contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Asparagus has 40 times more Vitamin K than squash - asparagus has 41.6ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

Asparagus has more riboflavin and folate. Both asparagus and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Asparagus Squash
Thiamin 0.143 MG 0.072 MG
Riboflavin 0.141 MG 0.017 MG
Niacin 0.978 MG 0.969 MG
Pantothenic acid 0.274 MG 0.359 MG
Vitamin B6 0.091 MG 0.124 MG
Folate 52 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 71% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Asparagus is a great source of iron and it has 257% more iron than squash - asparagus has 2.1mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Both asparagus and squash are high in potassium. Squash has 41% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and squash has 284mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, squash has more beta-carotene and alpha-carotene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than squash per 100 grams.

Asparagus Squash
beta-carotene 449 UG 4570 UG
alpha-carotene 9 UG 1130 UG
lutein + zeaxanthin 710 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Asparagus Squash
alpha linoleic acid 0.01 G 0.024 G
Total 0.01 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and squash contain small amounts of linoleic acid.

Asparagus Squash
linoleic acid 0.04 G 0.014 G
Total 0.04 G 0.014 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Asparagus or Squash .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does asparagus or squash contain more calories in 100 grams?
Asparagus has 50% less calories than squash - asparagus has 20 calories in 100g and squash has 40 calories.

Is asparagus or squash better for protein?
Asparagus and squash contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and squash has 0.9g of protein.

Does asparagus or squash have more carbohydrates?
By weight, asparagus has 60% fewer carbohydrates than squash - asparagus has 3.9g of carbs for 100g and squash has 10.5g of carbohydrates.

Does asparagus or squash contain more potassium?
Both asparagus and squash are high in potassium. Squash has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and squash has 284mg of potassium.