Pineapple vs. Squash
Nutrition comparison of Pineapple and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and squash:
- Both pineapple and squash are high in Vitamin C.
- Squash has 4 times less sugar than pineapple.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and squash contain similar amounts of calories - pineapple has 50 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, pineapple is lighter in protein and similar to squash for carbs and fat. Pineapple has a macronutrient ratio of 4:94:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 94% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and squash contain similar amounts of carbs - pineapple has 13.1g 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 129% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 4 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Pineapple and squash contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both pineapple and squash are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both pineapple and squash are high in Vitamin C. Pineapple has 217% more Vitamin C than squash - pineapple has 47.8mg 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 185 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Pineapple and squash contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Pineapple and squash contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Both pineapple and squash contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pineapple | Squash | |
|---|---|---|
| Thiamin | 0.079 MG | 0.072 MG |
| Riboflavin | 0.032 MG | 0.017 MG |
| Niacin | 0.5 MG | 0.969 MG |
| Pantothenic acid | 0.213 MG | 0.359 MG |
| Vitamin B6 | 0.112 MG | 0.124 MG |
| Folate | 18 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 215% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Pineapple and squash contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 161% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and squash has 284mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple and squash contain significant amounts of alpha linoleic acid (ALA).
| Pineapple | Squash | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.024 G |
| Total | 0.017 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and squash contain small amounts of linoleic acid.
| Pineapple | Squash | |
|---|---|---|
| linoleic acid | 0.023 G | 0.014 G |
| Total | 0.023 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.
Pineapple 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 pineapple or squash contain more calories in 100 grams?Pineapple and squash contain similar amounts of calories - pineapple has 50 calories in 100g and squash has 40 calories.
Does pineapple or squash have more carbohydrates?
By weight, pineapple and squash contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and squash has 10.5g of carbohydrates.