Broccoli vs. Squash

Nutrition comparison of Broccoli and Cooked Squash


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

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

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

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


Image of Broccoli src
Image of Squash src

Calories and Carbs

calories

Squash and broccoli contain similar amounts of calories - squash has 40 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Squash
Protein 27% 8%
Carbohydrates 64% 90%
Fat 9% 2%
Alcohol ~ ~

carbohydrates

Squash and broccoli contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both squash and broccoli are high in dietary fiber. Squash has 23% more dietary fiber than broccoli - squash has 3.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Squash and broccoli contain similar amounts of sugar - squash has 2g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Broccoli has 213% more protein than squash - squash has 0.9g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both squash and broccoli are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both squash and broccoli are high in Vitamin C. Broccoli has 491% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 17 times more Vitamin A than broccoli - squash has 558ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Squash and broccoli contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 100 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Broccoli Squash
Thiamin 0.071 MG 0.072 MG
Riboflavin 0.117 MG 0.017 MG
Niacin 0.639 MG 0.969 MG
Pantothenic acid 0.573 MG 0.359 MG
Vitamin B6 0.175 MG 0.124 MG
Folate 63 UG 19 UG

Minerals

calcium

Both squash and broccoli are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Squash and broccoli contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both squash and broccoli are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than squash per 100 grams.

Broccoli Squash
beta-carotene 361 UG 4570 UG
alpha-carotene 25 UG 1130 UG
lutein + zeaxanthin 1403 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both broccoli and squash contain significant amounts of alpha linoleic acid (ALA).

Broccoli Squash
alpha linoleic acid 0.0215 G 0.024 G
Total 0.0215 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, both broccoli and squash contain small amounts of linoleic acid.

Broccoli Squash
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.014 G
Total 0.055 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 Broccoli or Squash .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

Broccoli g

()
Daily Values (%)

Cooked Squash g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does squash or broccoli contain more calories in 100 grams?
Squash and broccoli contain similar amounts of calories - squash has 40 calories in 100g and broccoli has 34 calories.

Does squash or broccoli have more carbohydrates?
By weight, squash and broccoli contain similar amounts of carbs - squash has 10.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does squash or broccoli contain more calcium?
Both squash and broccoli are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does squash or broccoli contain more potassium?
Both squash and broccoli are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and broccoli has 316mg of potassium.