Brown Rice vs. Squash
Nutrition comparison of Cooked Brown Rice 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
brown rice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and squash:
- Brown rice has more thiamin, riboflavin and niacin, however, squash contains more folate.
- Squash has 59% less carbohydrates than brown rice.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and squash has 67% less calories than brown rice - squash has 40 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in carbs, heavier in fat and similar to squash for protein. Brown rice has a macronutrient ratio of 9:84:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Squash | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 84% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 59% less carbohydrates than brown rice - squash has 10.5g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 100% more dietary fiber than brown rice - squash has 3.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Squash and brown rice contain similar amounts of sugar - squash has 2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 204% more protein than squash - squash has 0.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both squash and brown rice are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than brown rice - squash has 15.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than brown rice - squash has 558ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Squash and brown rice contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Squash and brown rice contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin and niacin, however, squash contains more folate. Both brown rice and squash contain significant amounts of pantothenic acid and Vitamin B6.
| Brown Rice | Squash | |
|---|---|---|
| Thiamin | 0.178 MG | 0.072 MG |
| Riboflavin | 0.069 MG | 0.017 MG |
| Niacin | 2.561 MG | 0.969 MG |
| Pantothenic acid | 0.38 MG | 0.359 MG |
| Vitamin B6 | 0.123 MG | 0.124 MG |
| Folate | 9 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 12 times more calcium than brown rice - squash has 41mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Squash and brown rice contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Squash is a great source of potassium and it has 230% more potassium than brown rice - squash has 284mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Squash | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.024 G |
| Total | 0.011 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than squash per 100 grams.
| Brown Rice | Squash | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.014 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and squash has 70% less calories than brown rice - squash has 40 calories in 100g and brown rice has 123 calories.
Does squash or brown rice have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than brown rice - squash has 10.5g of carbs for 100g and brown rice has 25.6g of carbohydrates.