Beef vs. Squash
Nutrition comparison of Cooked Beef and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and squash:
- Both beef and squash are high in potassium.
- Beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and squash has 86% less calories than beef - beef has 277 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Beef has a macronutrient ratio of 38:0:62 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Squash | |
|---|---|---|
| Protein | 38% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than beef - squash has 3.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than squash - squash has 2g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 27 times more protein than squash - beef has 25.4g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Beef is high in saturated fat and squash has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
trans fat
Squash has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Squash has less cholesterol than beef - beef has 88mg of cholesterol 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 beef - squash has 15.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin D
Beef and squash contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Beef and squash contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Beef and squash contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both beef and squash contain significant amounts of thiamin, pantothenic acid and folate.
| Beef | Squash | |
|---|---|---|
| Thiamin | 0.051 MG | 0.072 MG |
| Riboflavin | 0.176 MG | 0.017 MG |
| Niacin | 4.537 MG | 0.969 MG |
| Pantothenic acid | 0.658 MG | 0.359 MG |
| Vitamin B6 | 0.336 MG | 0.124 MG |
| Folate | 11 UG | 19 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and squash contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Beef is a great source of iron and it has 275% more iron than squash - beef has 2.3mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both beef and squash are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium per 100 grams and squash has 284mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than squash per 100 grams.
| Beef | Squash | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.024 G |
| Total | 0.056 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than squash per 100 grams.
| Beef | Squash | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.014 G |
| Total | 0.402 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.
Cooked Beef 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 beef or squash contain more calories in 100 grams?Beef is high in calories and squash has 90% less calories than beef - beef has 277 calories in 100g and squash has 40 calories.
Is beef or squash better for protein?
Beef is a fantastic source of protein and it has 27 times more protein than squash - beef has 25.4g of protein per 100 grams and squash has 0.9g of protein.
Does squash or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and beef has no carbs..
Does beef or squash contain more potassium?
Both beef and squash are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium in 100 grams and squash has 284mg of potassium.