Squash vs. Tomato

Nutrition comparison of Cooked Squash and Tomato


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

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

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

  • Both squash and tomato are high in Vitamin C and potassium.
  • Squash has more beta-carotene and alpha-carotene than tomato, however, tomato contains more lycopene and lutein + zeaxanthin than squash.
  • Squash has more thiamin and pantothenic acid.
  • Squash is a great source of calcium.
  • Squash is an excellent source of Vitamin A and dietary fiber.
  • Tomato has 55% less calories than squash.
  • Tomato has 63% less carbohydrates than squash.
Detailed nutritional comparison of squash and tomato 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: Squash (Squash, winter, butternut, cooked, baked, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Squash src
Image of Tomato src

Calories and Carbs

calories

Tomato has 55% less calories than squash - squash has 40 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, squash is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Squash has a macronutrient ratio of 8:91:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Squash Tomato
Protein 8% 17%
Carbohydrates 91% 75%
Fat 2% 9%
Alcohol ~ ~

carbohydrates

Tomato has 63% less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has 167% more dietary fiber than tomato - squash has 3.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Squash and tomato contain similar amounts of sugar - squash has 2g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Squash and tomato contain similar amounts of protein - squash has 0.9g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both squash and tomato are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Both squash and tomato are high in Vitamin C. Squash has a little more Vitamin C (10%) than tomato by weight - squash has 15.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 12 times more Vitamin A than tomato - squash has 558ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Squash and tomato contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Squash and tomato contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

Squash has more thiamin and pantothenic acid. Both squash and tomato contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Squash Tomato
Thiamin 0.072 MG 0.037 MG
Riboflavin 0.017 MG 0.019 MG
Niacin 0.969 MG 0.594 MG
Pantothenic acid 0.359 MG 0.089 MG
Vitamin B6 0.124 MG 0.08 MG
Folate 19 UG 15 UG

Minerals

calcium

Squash is a great source of calcium and it has 310% more calcium than tomato - squash has 41mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Squash and tomato contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both squash and tomato are high in potassium. Squash has 20% more potassium than tomato - squash has 284mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more lycopene and lutein + zeaxanthin than squash per 100 grams.

Squash Tomato
beta-carotene 4570 UG 449 UG
alpha-carotene 1130 UG 101 UG
lycopene ~ 2573 UG
lutein + zeaxanthin ~ 123 UG

Omega-3 and Omega-6

omega 3s

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

Squash Tomato
alpha linoleic acid 0.024 G 0.003 G
Total 0.024 G 0.003 G

omega 6s

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

Squash Tomato
linoleic acid 0.014 G 0.08 G
Total 0.014 G 0.08 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: Squash (Squash, winter, butternut, cooked, baked, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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