Orange Juice vs. Squash

Nutrition comparison of Orange Juice and Cooked Squash


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

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

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

  • Both orange juice and squash are high in Vitamin C.
  • Squash has 3.2 times less sugar than orange juice.
  • Squash has more beta-carotene and alpha-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than squash.
  • Squash has more niacin and Vitamin B6.
  • Squash is a great source of calcium and potassium.
  • Squash is an excellent source of Vitamin A and dietary fiber.
Detailed nutritional comparison of orange juice 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Orange Juice src
Image of Squash src

Calories and Carbs

calories

Orange juice and squash contain similar amounts of calories - orange juice has 45 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, orange juice is similar to squash for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Squash
Protein 6% 8%
Carbohydrates 90% 91%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Orange juice and squash contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has 15 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Squash has 3.2 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and squash has 2g of sugar.

Protein

protein

Orange juice and squash contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both orange juice and squash are high in Vitamin C. Orange juice has 231% more Vitamin C than squash - orange juice has 50mg 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 54 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.

Vitamin E

Orange juice and squash contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Orange juice and squash contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

Squash has more niacin and Vitamin B6. Both orange juice and squash contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Orange Juice Squash
Thiamin 0.09 MG 0.072 MG
Riboflavin 0.03 MG 0.017 MG
Niacin 0.4 MG 0.969 MG
Pantothenic acid 0.19 MG 0.359 MG
Vitamin B6 0.04 MG 0.124 MG
Folate 30 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 273% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Orange juice and squash contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Squash is a great source of potassium and it has 42% more potassium than orange juice - orange juice has 200mg 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than squash per 100 grams.

Orange Juice Squash
beta-carotene 33 UG 4570 UG
alpha-carotene 6 UG 1130 UG
lutein + zeaxanthin 115 UG ~

Omega-3 and Omega-6

omega 3s

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

Orange Juice Squash
alpha linoleic acid 0.011 G 0.024 G
Total 0.011 G 0.024 G

omega 6s

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

Orange Juice Squash
linoleic acid 0.029 G 0.014 G
Total 0.029 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.

Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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G Water G
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FAQ

Does orange juice or squash contain more calories in 100 grams?
Orange juice and squash contain similar amounts of calories - orange juice has 45 calories in 100g and squash has 40 calories.

Does orange juice or squash have more carbohydrates?
By weight, orange juice and squash contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and squash has 10.5g of carbohydrates.

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