Blackberry vs. Squash
Nutrition comparison of Blackberry and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and squash:
- Both squash and blackberry are high in Vitamin C and dietary fiber.
- Squash has more beta-carotene and alpha-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than squash.
- Squash has more thiamin and Vitamin B6.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and blackberry contain similar amounts of calories - squash has 40 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Squash | |
|---|---|---|
| Protein | 12% | 8% |
| Carbohydrates | 79% | 91% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and blackberry contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both squash and blackberry are high in dietary fiber. Blackberry has 66% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Squash and blackberry contain similar amounts of sugar - squash has 2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Squash and blackberry contain similar amounts of protein - squash has 0.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both squash and blackberry are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both squash and blackberry are high in Vitamin C. Blackberry has 39% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 49 times more Vitamin A than blackberry - squash has 558ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Squash and blackberry contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Squash and blackberry contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Squash has more thiamin and Vitamin B6. Both blackberry and squash contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Blackberry | Squash | |
|---|---|---|
| Thiamin | 0.02 MG | 0.072 MG |
| Riboflavin | 0.026 MG | 0.017 MG |
| Niacin | 0.646 MG | 0.969 MG |
| Pantothenic acid | 0.276 MG | 0.359 MG |
| Vitamin B6 | 0.03 MG | 0.124 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 41% more calcium than blackberry - squash has 41mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Squash and blackberry contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Squash is a great source of potassium and it has 75% more potassium than blackberry - squash has 284mg of potassium per 100 grams and blackberry has 162mg 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 blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than squash per 100 grams.
| Blackberry | Squash | |
|---|---|---|
| beta-carotene | 128 UG | 4570 UG |
| lutein + zeaxanthin | 118 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than squash per 100 grams.
| Blackberry | Squash | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.024 G |
| Total | 0.094 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than squash per 100 grams.
| Blackberry | Squash | |
|---|---|---|
| linoleic acid | 0.186 G | 0.014 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Blackberry 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 blackberry contain more calories in 100 grams?Squash and blackberry contain similar amounts of calories - squash has 40 calories in 100g and blackberry has 43 calories.
Does squash or blackberry have more carbohydrates?
By weight, squash and blackberry contain similar amounts of carbs - squash has 10.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.