Kefir vs. Squash
Nutrition comparison of Kefir and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and squash:
- Both squash and kefir are high in Vitamin A and calcium.
- Squash has more thiamin, niacin and Vitamin B6, however, kefir contains more riboflavin and Vitamin B12.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and kefir contain similar amounts of calories - squash has 40 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Kefir has a macronutrient ratio of 35:44:21 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Squash | |
|---|---|---|
| Protein | 35% | 8% |
| Carbohydrates | 44% | 91% |
| Fat | 21% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and kefir contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than kefir - squash has 3.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Squash and kefir contain similar amounts of sugar - squash has 2g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 321% more protein than squash - squash has 0.9g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both squash and kefir are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and squash are low in trans fat - kefir has 0.04g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Both kefir and squash are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 74 times more Vitamin C than kefir - squash has 15.1mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both squash and kefir are high in Vitamin A. Squash has 226% more Vitamin A than kefir - squash has 558ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than squash - kefir has 41iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and kefir contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Squash and kefir contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin and Vitamin B6, however, kefir contains more riboflavin and Vitamin B12. Both kefir and squash contain significant amounts of pantothenic acid and folate.
| Kefir | Squash | |
|---|---|---|
| Thiamin | 0.03 MG | 0.072 MG |
| Riboflavin | 0.135 MG | 0.017 MG |
| Niacin | 0.15 MG | 0.969 MG |
| Pantothenic acid | 0.385 MG | 0.359 MG |
| Vitamin B6 | 0.058 MG | 0.124 MG |
| Folate | 13 UG | 19 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both squash and kefir are high in calcium. Kefir has 217% more calcium than squash - squash has 41mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Squash has 14 times more iron than kefir - squash has 0.6mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Squash is a great source of potassium and it has 73% more potassium than kefir - squash has 284mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Squash | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.024 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and squash contain small amounts of linoleic acid.
| Kefir | Squash | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.014 G |
| Total | 0.044 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kefir g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or kefir contain more calories in 100 grams?Squash and kefir contain similar amounts of calories - squash has 40 calories in 100g and kefir has 43 calories.
Is squash or kefir better for protein?
Kefir has 320% more protein than squash - squash has 0.9g of protein per 100 grams and kefir has 3.8g of protein.
Does squash or kefir have more carbohydrates?
By weight, squash and kefir contain similar amounts of carbs - squash has 10.5g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does squash or kefir contain more calcium?
Both squash and kefir are high in calcium. Kefir has 220% more calcium than squash - squash has 41mg of calcium in 100 grams and kefir has 130mg of calcium.