Carrot Juice vs. Squash

Nutrition comparison of Carrot Juice and Cooked Squash


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

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

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

  • Both squash and carrot juice are high in Vitamin A and potassium.
  • Carrot juice has more riboflavin, however, squash contains more niacin and folate.
  • Squash is a great source of Vitamin C and calcium.
  • Squash is an excellent source of dietary fiber.
Detailed nutritional comparison of carrot juice 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: Carrot Juice (Carrot juice, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Carrot Juice src
Image of Squash src

Calories and Carbs

calories

Squash and carrot juice contain similar amounts of calories - squash has 40 calories per 100 grams and carrot juice has 40 calories.

For macronutrient ratios, carrot juice is similar to squash for protein, carbs and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrot Juice Squash
Protein 9% 8%
Carbohydrates 88% 91%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Squash and carrot juice contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has 300% more dietary fiber than carrot juice - squash has 3.2g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.

sugar

Squash and carrot juice contain similar amounts of sugar - squash has 2g of sugar per 100 grams and carrot juice has 3.9g of sugar.

Protein

protein

Squash and carrot juice contain similar amounts of protein - squash has 0.9g of protein per 100 grams and carrot juice has 0.95g of protein.

Fat

saturated fat

Both squash and carrot juice are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 78% more Vitamin C than carrot juice - squash has 15.1mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.

Vitamin A

Both squash and carrot juice are high in Vitamin A. Carrot juice has 71% more Vitamin A than squash - squash has 558ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.

Vitamin E

Squash and carrot juice contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.

Vitamin K

Squash and carrot juice contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.

The B Vitamins

Carrot juice has more riboflavin, however, squash contains more niacin and folate. Both carrot juice and squash contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Carrot Juice Squash
Thiamin 0.092 MG 0.072 MG
Riboflavin 0.055 MG 0.017 MG
Niacin 0.386 MG 0.969 MG
Pantothenic acid 0.228 MG 0.359 MG
Vitamin B6 0.217 MG 0.124 MG
Folate 4 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 71% more calcium than carrot juice - squash has 41mg of calcium per 100 grams and carrot juice has 24mg of calcium.

iron

Squash and carrot juice contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and carrot juice has 0.46mg of iron.

potassium

Both squash and carrot juice are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and carrot juice has 292mg 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,

Carrot Juice Squash
beta-carotene 9303 UG 4570 UG
alpha-carotene 4342 UG 1130 UG
lycopene 2 UG ~
lutein + zeaxanthin 333 UG ~

Omega-3 and Omega-6

omega 3s

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

Carrot Juice Squash
alpha linoleic acid 0.009 G 0.024 G
Total 0.009 G 0.024 G

omega 6s

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

Carrot Juice Squash
linoleic acid 0.061 G 0.014 G
Total 0.061 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: Carrot Juice (Carrot juice, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

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

Does squash or carrot juice have more carbohydrates?
By weight, squash and carrot juice contain similar amounts of carbs - squash has 10.5g of carbs for 100g and carrot juice has 9.3g of carbohydrates.

Does squash or carrot juice contain more potassium?
Both squash and carrot juice are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and carrot juice has 292mg of potassium.

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