Pineapple Juice vs. Squash
Nutrition comparison of Pineapple Juice and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple juice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and squash:
- Squash has 4 times less sugar than pineapple juice.
- Squash has more niacin and pantothenic acid.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and pineapple juice contain similar amounts of calories - squash has 40 calories per 100 grams and pineapple juice has 53 calories.
For macronutrient ratios, pineapple juice is lighter in protein, heavier in carbs and similar to squash for fat. Pineapple juice has a macronutrient ratio of 3:95:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Squash | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and pineapple juice contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 15 times more dietary fiber than pineapple juice - squash has 3.2g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.
sugar
Squash has 4 times less sugar than pineapple juice - squash has 2g of sugar per 100 grams and pineapple juice has 10g of sugar.
Protein
protein
Squash and pineapple juice contain similar amounts of protein - squash has 0.9g of protein per 100 grams and pineapple juice has 0.36g of protein.
Fat
saturated fat
Both squash and pineapple juice are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 51% more Vitamin C than pineapple juice - squash has 15.1mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than pineapple juice - squash has 558ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Squash and pineapple juice contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.
Vitamin K
Squash and pineapple juice contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.
The B Vitamins
Squash has more niacin and pantothenic acid. Both pineapple juice and squash contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Pineapple Juice | Squash | |
|---|---|---|
| Thiamin | 0.058 MG | 0.072 MG |
| Riboflavin | 0.021 MG | 0.017 MG |
| Niacin | 0.199 MG | 0.969 MG |
| Pantothenic acid | 0.056 MG | 0.359 MG |
| Vitamin B6 | 0.1 MG | 0.124 MG |
| Folate | 18 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 215% more calcium than pineapple juice - squash has 41mg of calcium per 100 grams and pineapple juice has 13mg of calcium.
iron
Squash and pineapple juice contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and pineapple juice has 0.31mg of iron.
potassium
Squash is a great source of potassium and it has 118% more potassium than pineapple juice - squash has 284mg of potassium per 100 grams and pineapple juice has 130mg 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,
| Pineapple Juice | Squash | |
|---|---|---|
| beta-carotene | 3 UG | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple juice and squash contain significant amounts of alpha linoleic acid (ALA).
| Pineapple Juice | Squash | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.024 G |
| Total | 0.018 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple juice and squash contain small amounts of linoleic acid.
| Pineapple Juice | Squash | |
|---|---|---|
| linoleic acid | 0.024 G | 0.014 G |
| Total | 0.024 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: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Pineapple Juice 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 pineapple juice contain more calories in 100 grams?Squash and pineapple juice contain similar amounts of calories - squash has 40 calories in 100g and pineapple juice has 53 calories.
Does squash or pineapple juice have more carbohydrates?
By weight, squash and pineapple juice contain similar amounts of carbs - squash has 10.5g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.