Almonds vs. Squash
Nutrition comparison of Almonds and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and squash:
- Both squash and almonds are high in calcium, dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, iron and protein.
- Squash has 51% less carbohydrates than almond.
- Squash has signficantly less saturated fat than almond.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and squash has 93% less calories than almond - squash has 40 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Almonds has a macronutrient ratio of 14:14:73 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Squash | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 14% | 91% |
| Fat | 73% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 51% less carbohydrates than almond - squash has 10.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both squash and almonds are high in dietary fiber. Almond has 291% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Squash and almonds contain similar amounts of sugar - squash has 2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 22 times more protein than squash - squash has 0.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Squash has signficantly less saturated fat than almond - squash has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and squash are low in trans fat - almond has 0.02g of trans fat per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than almond - squash has 15.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than almond - squash has 558ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 18 times more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Squash and almonds contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both almonds and squash contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Squash | |
|---|---|---|
| Thiamin | 0.205 MG | 0.072 MG |
| Riboflavin | 1.138 MG | 0.017 MG |
| Niacin | 3.618 MG | 0.969 MG |
| Pantothenic acid | 0.471 MG | 0.359 MG |
| Vitamin B6 | 0.137 MG | 0.124 MG |
| Folate | 44 UG | 19 UG |
Minerals
calcium
Both squash and almonds are high in calcium. Almond has 556% more calcium than squash - squash has 41mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 518% more iron than squash - squash has 0.6mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both squash and almonds are high in potassium. Almond has 158% more potassium than squash - squash has 284mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | Squash | |
|---|---|---|
| beta-carotene | 1 UG | 4570 UG |
| lutein + zeaxanthin | 1 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Squash | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.024 G |
| Total | 0.003 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than squash per 100 grams.
| Almonds | Squash | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.014 G |
| Total | 12.326 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.
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and squash has 90% less calories than almond - squash has 40 calories in 100g and almond has 579 calories.
Does squash or almonds have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than almond - squash has 10.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does squash or almonds contain more calcium?
Both squash and almonds are high in calcium. Almond has 560% more calcium than squash - squash has 41mg of calcium in 100 grams and almond has 269mg of calcium.
Does squash or almonds contain more iron?
Almond is an abundant source of iron and it has 520% more iron than squash - squash has 0.6mg of iron in 100 grams and almond has 3.7mg of iron.
Does squash or almonds contain more potassium?
Both squash and almonds are high in potassium. Almond has 160% more potassium than squash - squash has 284mg of potassium in 100 grams and almond has 733mg of potassium.