Serrano Pepper vs. Squash

Nutrition comparison of Serrano Pepper and Cooked Squash


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of serrano pepper versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in serrano pepper and squash:

  • Both squash and serrano pepper are high in Vitamin C, dietary fiber and potassium.
  • Serrano pepper has more riboflavin and Vitamin B6.
  • Squash has more beta-carotene and alpha-carotene than serrano pepper, however, serrano pepper contains more lutein + zeaxanthin than squash.
  • Squash is a great source of calcium.
  • Squash is an excellent source of Vitamin A.
Detailed nutritional comparison of serrano pepper 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: Serrano Pepper (Peppers, serrano, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Serrano Pepper src
Image of Squash src

Calories and Carbs

calories

Squash and serrano pepper contain similar amounts of calories - squash has 40 calories per 100 grams and serrano pepper has 32 calories.

For macronutrient ratios, serrano pepper is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Serrano pepper has a macronutrient ratio of 18:71:11 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Serrano Pepper Squash
Protein 18% 8%
Carbohydrates 71% 91%
Fat 11% 2%
Alcohol ~ ~

carbohydrates

Squash and serrano pepper contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.

dietary fiber

Both squash and serrano pepper are high in dietary fiber. Serrano pepper has 16% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.

sugar

Squash and serrano pepper contain similar amounts of sugar - squash has 2g of sugar per 100 grams and serrano pepper has 3.8g of sugar.

Protein

protein

Squash and serrano pepper contain similar amounts of protein - squash has 0.9g of protein per 100 grams and serrano pepper has 1.7g of protein.

Fat

saturated fat

Both squash and serrano pepper are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Both squash and serrano pepper are high in Vitamin C. Serrano pepper has 197% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 10 times more Vitamin A than serrano pepper - squash has 558ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.

Vitamin E

Squash and serrano pepper contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.

Vitamin K

Squash and serrano pepper contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.

The B Vitamins

Serrano pepper has more riboflavin and Vitamin B6. Both serrano pepper and squash contain significant amounts of thiamin, niacin, pantothenic acid and folate.

Serrano Pepper Squash
Thiamin 0.054 MG 0.072 MG
Riboflavin 0.081 MG 0.017 MG
Niacin 1.537 MG 0.969 MG
Pantothenic acid 0.2 MG 0.359 MG
Vitamin B6 0.505 MG 0.124 MG
Folate 23 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 273% more calcium than serrano pepper - squash has 41mg of calcium per 100 grams and serrano pepper has 11mg of calcium.

iron

Squash and serrano pepper contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and serrano pepper has 0.86mg of iron.

potassium

Both squash and serrano pepper are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and serrano pepper has 305mg 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 serrano pepper per 100 grams, however, serrano pepper contains more lutein + zeaxanthin than squash per 100 grams.

Serrano Pepper Squash
beta-carotene 534 UG 4570 UG
alpha-carotene 18 UG 1130 UG
lutein + zeaxanthin 544 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.

Serrano Pepper Squash
alpha linoleic acid 0.006 G 0.024 G
Total 0.006 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, serrano pepper has more linoleic acid than squash per 100 grams.

Serrano Pepper Squash
linoleic acid 0.216 G 0.014 G
Total 0.216 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: Serrano Pepper (Peppers, serrano, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

Serrano Pepper g

()
Daily Values (%)

Cooked Squash g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does squash or serrano pepper contain more calories in 100 grams?
Squash and serrano pepper contain similar amounts of calories - squash has 40 calories in 100g and serrano pepper has 32 calories.

Does squash or serrano pepper have more carbohydrates?
By weight, squash and serrano pepper contain similar amounts of carbs - squash has 10.5g of carbs for 100g and serrano pepper has 6.7g of carbohydrates.

Does squash or serrano pepper contain more potassium?
Both squash and serrano pepper are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and serrano pepper has 305mg of potassium.