White Chocolate vs. Squash
Nutrition comparison of White Chocolate and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white chocolate
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white chocolate and squash:
- Both white chocolate and squash are high in calcium and potassium.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A and dietary fiber.
- White chocolate has more riboflavin and Vitamin B12, however, squash contains more Vitamin B6 and folate.
USDA sources for nutritional information: White Chocolate (Candies, white chocolate) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and squash has 93% less calories than white chocolate - white chocolate has 539 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, white chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. White chocolate has a macronutrient ratio of 4:43:53 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Chocolate | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 43% | 91% |
| Fat | 53% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and squash has 82% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 15 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
White chocolate is high in sugar and squash has 97% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
White chocolate has 552% more protein than squash - white chocolate has 5.9g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and squash has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
cholesterol
Squash has less cholesterol than white chocolate - white chocolate has 21mg 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 29 times more Vitamin C than white chocolate - white chocolate has 0.5mg 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 61 times more Vitamin A than white chocolate - white chocolate has 9ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
White chocolate and squash contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
White chocolate and squash contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin and Vitamin B12, however, squash contains more Vitamin B6 and folate. Both white chocolate and squash contain significant amounts of thiamin, niacin and pantothenic acid.
| White Chocolate | Squash | |
|---|---|---|
| Thiamin | 0.063 MG | 0.072 MG |
| Riboflavin | 0.282 MG | 0.017 MG |
| Niacin | 0.745 MG | 0.969 MG |
| Pantothenic acid | 0.608 MG | 0.359 MG |
| Vitamin B6 | 0.056 MG | 0.124 MG |
| Folate | 7 UG | 19 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Both white chocolate and squash are high in calcium. White chocolate has 385% more calcium than squash - white chocolate has 199mg of calcium per 100 grams and squash has 41mg of calcium.
iron
White chocolate and squash contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both white chocolate and squash are high in potassium. White chocolate is very similar to squash for potassium - white chocolate has 286mg of potassium per 100 grams and squash has 284mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than squash per 100 grams.
| White Chocolate | Squash | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.024 G |
| Total | 0.103 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than squash per 100 grams.
| White Chocolate | Squash | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.91 G | 0.014 G |
| Total | 0.914 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: White Chocolate (Candies, white chocolate) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
White Chocolate 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 white chocolate or squash contain more calories in 100 grams?White chocolate is high in calories and squash has 90% less calories than white chocolate - white chocolate has 539 calories in 100g and squash has 40 calories.
Does white chocolate or squash have more carbohydrates?
By weight, white chocolate is high in carbohydrates and squash has 80% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and squash has 10.5g of carbohydrates.
Does white chocolate or squash contain more calcium?
Both white chocolate and squash are high in calcium. White chocolate has 390% more calcium than squash - white chocolate has 199mg of calcium in 100 grams and squash has 41mg of calcium.
Does white chocolate or squash contain more potassium?
Both white chocolate and squash are high in potassium. White chocolate is very similar to squash for potassium - white chocolate has 286mg of potassium in 100 grams and squash has 284mg of potassium.