Avocado vs. Squash

Nutrition comparison of Avocado and Cooked Squash


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

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

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

  • Both squash and avocado are high in dietary fiber and potassium.
  • Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Squash has 110.8 times less saturated fat than avocado.
  • Squash has more beta-carotene and alpha-carotene than avocado, however, avocado contains more lutein + zeaxanthin than squash.
  • Squash is a great source of Vitamin C and calcium.
  • Squash is an excellent source of Vitamin A.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Squash src

Here's an infographic summarizing the nutritional differences between avocado and squash. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and squash has 76% less calories than avocado - squash has 40 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Avocado has a macronutrient ratio of 4:19:77 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Squash
Protein 4% 8%
Carbohydrates 19% 91%
Fat 77% 2%
Alcohol ~ ~

carbohydrates

Squash and avocado contain similar amounts carbs - squash has 10.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both squash and avocado are high in dietary fiber. Avocado has 113% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Squash and avocado contain similar amounts of sugar - squash has 2g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Squash and avocado contain similar amounts of protein - squash has 0.9g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Squash has 110.8 times less saturated fat than avocado - squash has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 72% more Vitamin C than avocado - squash has 15.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 78 times more Vitamin A than avocado - squash has 558ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Squash and avocado contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Squash and avocado contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

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

Avocado Squash
Thiamin 0.075 MG 0.072 MG
Riboflavin 0.143 MG 0.017 MG
Niacin 1.912 MG 0.969 MG
Pantothenic acid 1.463 MG 0.359 MG
Vitamin B6 0.287 MG 0.124 MG
Folate 89 UG 19 UG

Minerals

calcium

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

iron

Squash and avocado contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both squash and avocado are high in potassium. Avocado has 79% more potassium than squash - squash has 284mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than squash per 100 grams.

Avocado Squash
beta-carotene 63 UG 4570 UG
alpha-carotene 24 UG 1130 UG
lutein + zeaxanthin 271 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than squash per 100 grams.

Avocado Squash
alpha linoleic acid 0.125 G 0.024 G
Total 0.125 G 0.024 G

omega 6s

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

Avocado Squash
linoleic acid 1.674 G 0.014 G
other omega 6 0.015 G ~
Total 1.689 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: Avocado (Avocados, raw, California) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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