Lentils vs. Squash
Nutrition comparison of Cooked Lentils and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and squash:
- Both squash and lentils are high in dietary fiber and potassium.
- Lentil has more thiamin, riboflavin and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and squash has 66% less calories than lentil - squash has 40 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much lighter in carbs and similar to squash for fat. Lentils has a macronutrient ratio of 30:67:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Squash | |
|---|---|---|
| Protein | 30% | 8% |
| Carbohydrates | 67% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 48% less carbohydrates than lentil - squash has 10.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both squash and lentils are high in dietary fiber. Lentil has 147% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Squash and lentils contain similar amounts of sugar - squash has 2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 902% more protein than squash - squash has 0.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both squash and lentils are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 907% more Vitamin C than lentil - squash has 15.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than lentil - squash has 558ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Squash and lentils contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Squash and lentils contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin and folate. Both lentils and squash contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Lentils | Squash | |
|---|---|---|
| Thiamin | 0.169 MG | 0.072 MG |
| Riboflavin | 0.073 MG | 0.017 MG |
| Niacin | 1.06 MG | 0.969 MG |
| Pantothenic acid | 0.638 MG | 0.359 MG |
| Vitamin B6 | 0.178 MG | 0.124 MG |
| Folate | 181 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 116% more calcium than lentil - squash has 41mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 455% more iron than squash - squash has 0.6mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both squash and lentils are high in potassium. Lentil has 30% more potassium than squash - squash has 284mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and squash contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Squash | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.024 G |
| Total | 0.037 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than squash per 100 grams.
| Lentils | Squash | |
|---|---|---|
| linoleic acid | 0.137 G | 0.014 G |
| Total | 0.137 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.
Cooked Lentils 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 squash or lentils contain more calories in 100 grams?Lentil is high in calories and squash has 70% less calories than lentil - squash has 40 calories in 100g and lentil has 116 calories.
Does squash or lentils have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than lentil - squash has 10.5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does squash or lentils contain more iron?
Lentil is an abundant source of iron and it has 460% more iron than squash - squash has 0.6mg of iron in 100 grams and lentil has 3.3mg of iron.
Does squash or lentils contain more potassium?
Both squash and lentils are high in potassium. Lentil has 30% more potassium than squash - squash has 284mg of potassium in 100 grams and lentil has 369mg of potassium.