Eggplant vs. Squash

Nutrition comparison of Eggplant and Cooked Squash


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

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

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

  • Both eggplant and squash are high in dietary fiber and potassium.
  • Squash has more beta-carotene and alpha-carotene than eggplant, however, eggplant 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 eggplant 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: Eggplant (Eggplant, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Eggplant src
Image of Squash src

Calories and Carbs

calories

Eggplant and squash contain similar amounts of calories - eggplant has 25 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, eggplant is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Eggplant has a macronutrient ratio of 14:80:6 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Eggplant Squash
Protein 14% 8%
Carbohydrates 80% 90%
Fat 6% 2%
Alcohol ~ ~

carbohydrates

Eggplant and squash contain similar amounts carbs - eggplant has 5.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Both eggplant and squash are high in dietary fiber. Eggplant is very similar to eggplant for dietary fiber - eggplant has 3g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Eggplant and squash contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and squash has 2g of sugar.



Protein

protein

Eggplant and squash contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both eggplant and squash are low in saturated fat - eggplant has 0.03g 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 586% more Vitamin C than eggplant - eggplant has 2.2mg 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 557 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.

Vitamin E

Eggplant and squash contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Eggplant and squash contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

Both eggplant and squash contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Eggplant Squash
Thiamin 0.039 MG 0.072 MG
Riboflavin 0.037 MG 0.017 MG
Niacin 0.649 MG 0.969 MG
Pantothenic acid 0.281 MG 0.359 MG
Vitamin B6 0.084 MG 0.124 MG
Folate 22 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 356% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Eggplant and squash contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Both eggplant and squash are high in potassium. Squash has 24% more potassium than eggplant - eggplant has 229mg 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 eggplant per 100 grams, however, eggplant contains more lutein + zeaxanthin than squash per 100 grams.

Eggplant Squash
beta-carotene 14 UG 4570 UG
lutein + zeaxanthin 36 UG ~
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both eggplant and squash contain significant amounts of alpha linoleic acid (ALA).

Eggplant Squash
alpha linoleic acid 0.013 G 0.024 G
Total 0.013 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, eggplant has more linoleic acid than squash per 100 grams.

Eggplant Squash
linoleic acid 0.063 G 0.014 G
Total 0.063 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 Eggplant or Squash .

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

Eggplant g

()
Daily Values (%)

Cooked Squash g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G