Apple vs. Squash
Nutrition comparison of Apple and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and squash:
- Both squash and apple are high in dietary fiber.
- Squash has 4.2 times less sugar than apple.
- Squash has more beta-carotene and alpha-carotene than apple, however, apple contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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.
Calories and Carbs
calories
Squash and apple contain similar amounts of calories - squash has 40 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to squash for fat. Apple has a macronutrient ratio of 2:96:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Squash | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 96% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and apple contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both squash and apple are high in dietary fiber. Squash has 33% more dietary fiber than apple - squash has 3.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Squash has 4.2 times less sugar than apple - squash has 2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Squash and apple contain similar amounts of protein - squash has 0.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both squash and apple are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 228% more Vitamin C than apple - squash has 15.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than apple - squash has 558ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Squash and apple contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Squash and apple contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and squash contain significant amounts of riboflavin.
| Apple | Squash | |
|---|---|---|
| Thiamin | 0.017 MG | 0.072 MG |
| Riboflavin | 0.026 MG | 0.017 MG |
| Niacin | 0.091 MG | 0.969 MG |
| Pantothenic acid | 0.061 MG | 0.359 MG |
| Vitamin B6 | 0.041 MG | 0.124 MG |
| Folate | 3 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 583% more calcium than apple - squash has 41mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Squash has 400% more iron than apple - squash has 0.6mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Squash is a great source of potassium and it has 165% more potassium than apple - squash has 284mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than squash per 100 grams.
| Apple | Squash | |
|---|---|---|
| beta-carotene | 27 UG | 4570 UG |
| lutein + zeaxanthin | 29 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 apple per 100 grams.
| Apple | Squash | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.024 G |
| Total | 0.009 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both apple and squash contain small amounts of linoleic acid.
| Apple | Squash | |
|---|---|---|
| linoleic acid | 0.043 G | 0.014 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Squash and apple contain similar amounts of calories - squash has 40 calories in 100g and apple has 52 calories.
Does squash or apple have more carbohydrates?
By weight, squash and apple contain similar amounts of carbs - squash has 10.5g of carbs for 100g and apple has 13.8g of carbohydrates.