Cauliflower vs. Squash

Nutrition comparison of Cauliflower and Cooked Squash


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

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

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

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


Image of Cauliflower src
Image of Squash src

Calories and Carbs

calories

Squash and cauliflower contain similar amounts of calories - squash has 40 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, cauliflower is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cauliflower Squash
Protein 26% 8%
Carbohydrates 66% 91%
Fat 8% 2%
Alcohol ~ ~

carbohydrates

Squash and cauliflower contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has 60% more dietary fiber than cauliflower - squash has 3.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Squash and cauliflower contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Squash and cauliflower contain similar amounts of protein - squash has 0.9g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both squash and cauliflower are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both squash and cauliflower are high in Vitamin C. Cauliflower has 219% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - squash has 558ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Squash and cauliflower contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Cauliflower Squash
Thiamin 0.05 MG 0.072 MG
Riboflavin 0.06 MG 0.017 MG
Niacin 0.507 MG 0.969 MG
Pantothenic acid 0.667 MG 0.359 MG
Vitamin B6 0.184 MG 0.124 MG
Folate 57 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 86% more calcium than cauliflower - squash has 41mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Squash and cauliflower contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both squash and cauliflower are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and cauliflower has 299mg 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,

Cauliflower Squash
lutein + zeaxanthin 1 UG ~
beta-carotene ~ 4570 UG
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

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

Cauliflower Squash
alpha linoleic acid 0.015 G 0.024 G
Total 0.015 G 0.024 G

omega 6s

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

Cauliflower Squash
other omega 6 0.003 G ~
linoleic acid 0.016 G 0.014 G
Total 0.019 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: Cauliflower (Cauliflower, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or cauliflower contain more calories in 100 grams?
Squash and cauliflower contain similar amounts of calories - squash has 40 calories in 100g and cauliflower has 25 calories.

Does squash or cauliflower have more carbohydrates?
By weight, squash and cauliflower contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does squash or cauliflower contain more potassium?
Both squash and cauliflower are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and cauliflower has 299mg of potassium.