Carrots vs. Squash

Nutrition comparison of Carrots and Cooked Squash


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

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

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

  • Both squash and carrots are high in Vitamin A, dietary fiber and potassium.
  • Carrot has more riboflavin.
  • Squash is a great source of Vitamin C.
Detailed nutritional comparison of carrots 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: Carrots (Carrots, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Carrots src
Image of Squash src

Calories and Carbs

calories

Squash and carrots contain similar amounts of calories - squash has 40 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, carrots is lighter in carbs and similar to squash for protein and fat. Carrots has a macronutrient ratio of 9:87:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrots Squash
Protein 9% 8%
Carbohydrates 87% 91%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Squash and carrots contain similar amounts carbs - squash has 10.5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Both squash and carrots are high in dietary fiber. Squash has 14% more dietary fiber than carrot - squash has 3.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Squash and carrots contain similar amounts of sugar - squash has 2g of sugar per 100 grams and carrot has 4.7g of sugar.



Protein

protein

Squash and carrots contain similar amounts of protein - squash has 0.9g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 156% more Vitamin C than carrot - squash has 15.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Both squash and carrots are high in Vitamin A. Carrot has 50% more Vitamin A than squash - squash has 558ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Squash and carrots contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Squash and carrots contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Carrots Squash
Thiamin 0.066 MG 0.072 MG
Riboflavin 0.058 MG 0.017 MG
Niacin 0.983 MG 0.969 MG
Pantothenic acid 0.273 MG 0.359 MG
Vitamin B6 0.138 MG 0.124 MG
Folate 19 UG 19 UG

Minerals

calcium

Squash and carrots contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Squash and carrots contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both squash and carrots are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and carrot has 320mg 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, both carrots and squash contain significant amounts of beta-carotene.

Carrots Squash
beta-carotene 8285 UG 4570 UG
alpha-carotene 3477 UG 1130 UG
lycopene 1 UG ~
lutein + zeaxanthin 256 UG ~

Omega-3 and Omega-6

omega 3s

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

Carrots Squash
alpha linoleic acid 0.002 G 0.024 G
Total 0.002 G 0.024 G

omega 6s

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

Carrots Squash
linoleic acid 0.1 G 0.014 G
Total 0.1 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: Carrots (Carrots, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

Carrots g

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