Apricot vs. Squash

Nutrition comparison of Apricot and Cooked Squash


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

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

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

  • Both squash and apricot are high in potassium.
  • Squash has 3.6 times less sugar than apricot.
  • Squash has more beta-carotene and alpha-carotene than apricot, however, apricot contains more lutein + zeaxanthin than squash.
  • Squash has more thiamin, Vitamin B6 and folate.
  • Squash is a great source of Vitamin C and calcium.
  • Squash is an excellent source of Vitamin A and dietary fiber.
Detailed nutritional comparison of apricot 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: Apricot (Apricots, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Squash src

Calories and Carbs

calories

Squash and apricot contain similar amounts of calories - squash has 40 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is lighter in carbs, heavier in fat and similar to squash for protein. Apricot has a macronutrient ratio of 11:83:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Squash
Protein 11% 8%
Carbohydrates 83% 91%
Fat 7% 2%
Alcohol ~ ~

carbohydrates

Squash and apricot contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has 60% more dietary fiber than apricot - squash has 3.2g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Squash has 3.6 times less sugar than apricot - squash has 2g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Squash and apricot contain similar amounts of protein - squash has 0.9g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both squash and apricot are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 51% more Vitamin C than apricot - squash has 15.1mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 481% more Vitamin A than apricot - squash has 558ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Squash and apricot contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Squash and apricot contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

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

Apricot Squash
Thiamin 0.03 MG 0.072 MG
Riboflavin 0.04 MG 0.017 MG
Niacin 0.6 MG 0.969 MG
Pantothenic acid 0.24 MG 0.359 MG
Vitamin B6 0.054 MG 0.124 MG
Folate 9 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 215% more calcium than apricot - squash has 41mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Squash and apricot contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both squash and apricot are high in potassium. Squash has a little more potassium (10%) than apricot by weight - squash has 284mg of potassium per 100 grams and apricot has 259mg 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 apricot per 100 grams, however, apricot contains more lutein + zeaxanthin than squash per 100 grams.

Apricot Squash
beta-carotene 1094 UG 4570 UG
alpha-carotene 19 UG 1130 UG
lutein + zeaxanthin 89 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, apricot has more linoleic acid than squash per 100 grams.

Apricot Squash
linoleic acid 0.077 G 0.014 G
Total 0.077 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: Apricot (Apricots, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or apricot contain more calories in 100 grams?
Squash and apricot contain similar amounts of calories - squash has 40 calories in 100g and apricot has 48 calories.

Does squash or apricot have more carbohydrates?
By weight, squash and apricot contain similar amounts of carbs - squash has 10.5g of carbs for 100g and apricot has 11.1g of carbohydrates.

Does squash or apricot contain more potassium?
Both squash and apricot are high in potassium. Squash has a little more potassium ( 10%) than apricot by weight - squash has 284mg of potassium in 100 grams and apricot has 259mg of potassium.

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