Milk vs. Squash
Nutrition comparison of Milk and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and squash:
- Both squash and milk are high in calcium.
- Milk has more riboflavin and Vitamin B12, however, squash contains more niacin, Vitamin B6 and folate.
- Squash has 65.1 times less saturated fat than milk.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and milk contain similar amounts of calories - squash has 40 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Milk has a macronutrient ratio of 27:38:35 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Squash | |
|---|---|---|
| Protein | 27% | 8% |
| Carbohydrates | 38% | 91% |
| Fat | 35% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and milk contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than milk - squash has 3.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Squash and milk contain similar amounts of sugar - squash has 2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 267% more protein than squash - squash has 0.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Squash has 65.1 times less saturated fat than milk - squash has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and squash are low in trans fat - milk has 0.09g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Both milk and squash are low in cholesterol - milk has 8mg 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 milk - squash has 15.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 915% more Vitamin A than milk - squash has 558ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than squash - milk has 49iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and milk contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Squash and milk contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, squash contains more niacin, Vitamin B6 and folate. Both milk and squash contain significant amounts of thiamin and pantothenic acid.
| Milk | Squash | |
|---|---|---|
| Thiamin | 0.039 MG | 0.072 MG |
| Riboflavin | 0.185 MG | 0.017 MG |
| Niacin | 0.092 MG | 0.969 MG |
| Pantothenic acid | 0.356 MG | 0.359 MG |
| Vitamin B6 | 0.038 MG | 0.124 MG |
| Folate | 5 UG | 19 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both squash and milk are high in calcium. Milk has 193% more calcium than squash - squash has 41mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Squash has 29 times more iron than milk - squash has 0.6mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Squash is a great source of potassium and it has 103% more potassium than milk - squash has 284mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Squash | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.024 G |
| Total | 0.008 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than squash per 100 grams.
| Milk | Squash | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.014 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Squash and milk contain similar amounts of calories - squash has 40 calories in 100g and milk has 50 calories.
Does squash or milk have more carbohydrates?
By weight, squash and milk contain similar amounts of carbs - squash has 10.5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does squash or milk contain more calcium?
Both squash and milk are high in calcium. Milk has 190% more calcium than squash - squash has 41mg of calcium in 100 grams and milk has 120mg of calcium.