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.
Detailed nutritional comparison of apple 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: 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.


Image of Apple src
Image of Squash src

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 2:95:3 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Squash
Protein 2% 8%
Carbohydrates 95% 90%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Squash .

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

Apple g

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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.