Raspberries vs. Squash
Nutrition comparison of Raspberries and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and squash:
- Both raspberries and squash are high in Vitamin C and dietary fiber.
- Squash has more beta-carotene and alpha-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than squash.
- Squash has more thiamin and Vitamin B6.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and squash contain similar amounts of calories - raspberry has 52 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to squash for protein. Raspberries has a macronutrient ratio of 8:82:10 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Squash | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 82% | 91% |
| Fat | 10% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and squash contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both raspberries and squash are high in dietary fiber. Raspberry has 103% more dietary fiber than squash - raspberry has 6.5g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Raspberries and squash contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Raspberries and squash contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both raspberries and squash are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both raspberries and squash are high in Vitamin C. Raspberry has 74% more Vitamin C than squash - raspberry has 26.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 278 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Raspberries and squash contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Raspberries and squash contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin and Vitamin B6. Both raspberries and squash contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Raspberries | Squash | |
|---|---|---|
| Thiamin | 0.032 MG | 0.072 MG |
| Riboflavin | 0.038 MG | 0.017 MG |
| Niacin | 0.598 MG | 0.969 MG |
| Pantothenic acid | 0.329 MG | 0.359 MG |
| Vitamin B6 | 0.055 MG | 0.124 MG |
| Folate | 21 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 64% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Raspberries and squash contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 88% more potassium than raspberry - raspberry has 151mg 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than squash per 100 grams.
| Raspberries | Squash | |
|---|---|---|
| beta-carotene | 12 UG | 4570 UG |
| alpha-carotene | 16 UG | 1130 UG |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than squash per 100 grams.
| Raspberries | Squash | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.024 G |
| Total | 0.126 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than squash per 100 grams.
| Raspberries | Squash | |
|---|---|---|
| linoleic acid | 0.249 G | 0.014 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or squash contain more calories in 100 grams?Raspberries and squash contain similar amounts of calories - raspberry has 52 calories in 100g and squash has 40 calories.
Does raspberries or squash have more carbohydrates?
By weight, raspberries and squash contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and squash has 10.5g of carbohydrates.