Dates vs. Squash
Nutrition comparison of Dates and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and squash:
- Both dates and squash are high in calcium, dietary fiber and potassium.
- Date has more riboflavin and pantothenic acid.
- Squash has more beta-carotene and alpha-carotene than date, however, date contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Dates (Dates, medjool) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and squash has 86% less calories than date - date has 277 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to squash for fat. Dates has a macronutrient ratio of 2:98:0 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Squash | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 98% | 91% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and squash has 86% less carbohydrates than date - date has 75g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both dates and squash are high in dietary fiber. Date has 109% more dietary fiber than squash - date has 6.7g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Date is high in sugar and squash has 97% less sugar than date - date has 66.5g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Dates and squash contain similar amounts of protein - date has 1.8g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both squash and dates are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than date - squash has 15.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has 78 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Squash has more Vitamin E than date - squash has 1.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and squash contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Date has more riboflavin and pantothenic acid. Both dates and squash contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Dates | Squash | |
|---|---|---|
| Thiamin | 0.05 MG | 0.072 MG |
| Riboflavin | 0.06 MG | 0.017 MG |
| Niacin | 1.61 MG | 0.969 MG |
| Pantothenic acid | 0.805 MG | 0.359 MG |
| Vitamin B6 | 0.249 MG | 0.124 MG |
| Folate | 15 UG | 19 UG |
Minerals
calcium
Both dates and squash are high in calcium. Date has 56% more calcium than squash - date has 64mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Dates and squash contain similar amounts of iron - date has 0.9mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both dates and squash are high in potassium. Date has 145% more potassium than squash - date has 696mg of potassium per 100 grams and squash has 284mg 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 date per 100 grams, however, date contains more lutein + zeaxanthin than squash per 100 grams.
| Dates | Squash | |
|---|---|---|
| beta-carotene | 89 UG | 4570 UG |
| lutein + zeaxanthin | 23 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
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.
Dates 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 dates or squash contain more calories in 100 grams?Date is high in calories and squash has 90% less calories than date - date has 277 calories in 100g and squash has 40 calories.
Does dates or squash have more carbohydrates?
By weight, date is high in carbohydrates and squash has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and squash has 10.5g of carbohydrates.
Does dates or squash contain more calcium?
Both dates and squash are high in calcium. Date has 60% more calcium than squash - date has 64mg of calcium in 100 grams and squash has 41mg of calcium.
Does dates or squash contain more potassium?
Both dates and squash are high in potassium. Date has 150% more potassium than squash - date has 696mg of potassium in 100 grams and squash has 284mg of potassium.