Turkey vs. Squash

Nutrition comparison of Cooked Turkey 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 turkey versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

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

  • Both squash and turkey are high in potassium.
  • Squash has 112.4 times less saturated fat than turkey.
  • Squash has signficantly less cholesterol than turkey.
  • Squash is a great source of Vitamin C and calcium.
  • Squash is an excellent source of Vitamin A and dietary fiber.
  • Turkey has 173.8 times less carbohydrates than squash.
  • Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate.
  • Turkey is an excellent source of protein.
Detailed nutritional comparison of turkey 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Turkey src
Image of Squash src

Calories and Carbs

calories

Turkey is high in calories and squash has 79% less calories than turkey - squash has 40 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Turkey has a macronutrient ratio of 63:0:37 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Turkey Squash
Protein 63% 8%
Carbohydrates ~ 90%
Fat 37% 2%
Alcohol ~ ~

carbohydrates

Turkey has 173.8 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has more dietary fiber than turkey - squash has 3.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Turkey has less sugar than squash - squash has 2g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Turkey is an excellent source of protein and it has 30 times more protein than squash - squash has 0.9g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Squash has 112.4 times less saturated fat than turkey - squash has 0.02g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both turkey and squash are low in trans fat - turkey has 0.1g of trans fat per 100 grams and squash does not contain significant amounts.

cholesterol

Squash has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and squash does not contain significant amounts.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has more Vitamin C than turkey - squash has 15.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Squash is an excellent source of Vitamin A and it has 45 times more Vitamin A than turkey - squash has 558ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Turkey has more Vitamin D than squash - turkey has 15iu of Vitamin D per 100 grams and squash does not contain significant amounts.

Vitamin E

Squash and turkey contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

Squash and turkey contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate. Both turkey and squash contain significant amounts of thiamin.

Turkey Squash
Thiamin 0.045 MG 0.072 MG
Riboflavin 0.281 MG 0.017 MG
Niacin 9.573 MG 0.969 MG
Pantothenic acid 0.948 MG 0.359 MG
Vitamin B6 0.616 MG 0.124 MG
Folate 9 UG 19 UG
Vitamin B12 1.02 UG ~

Minerals

calcium

Squash is a great source of calcium and it has 193% more calcium than turkey - squash has 41mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Turkey has 82% more iron than squash - squash has 0.6mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both squash and turkey are high in potassium. Squash has 19% more potassium than turkey - squash has 284mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Turkey Squash
alpha linoleic acid 0.108 G 0.024 G
DHA 0.005 G ~
EPA 0.008 G ~
DPA 0.008 G ~
Total 0.129 G 0.024 G

omega 6s

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

Turkey Squash
other omega 6 0.01 G ~
linoleic acid 1.873 G 0.014 G
Total 1.883 G 0.014 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Turkey or Squash .

Note: The specific food items compared are: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or turkey contain more calories in 100 grams?
Turkey is high in calories and squash has 80% less calories than turkey - squash has 40 calories in 100g and turkey has 189 calories.

Is squash or turkey better for protein?
Turkey is a fantastic source of protein and it has 30 times more protein than squash - squash has 0.9g of protein per 100 grams and turkey has 28.6g of protein.

Does squash or turkey have more carbohydrates?
By weight, turkey has 173.8 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and turkey has 0.06g of carbohydrates.

Does squash or turkey contain more potassium?
Both squash and turkey are high in potassium. Squash has 20% more potassium than turkey - squash has 284mg of potassium in 100 grams and turkey has 239mg of potassium.

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