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.
Detailed nutritional comparison of dates 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: Dates (Dates, medjool) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Squash src

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 2:97:1 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Squash
Protein 2% 8%
Carbohydrates 97% 90%
Fat 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Squash .

Note: The specific food items compared are: Dates (Dates, medjool) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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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.