White Rice vs. Squash
Nutrition comparison of Cooked White Rice 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
white rice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and squash:
- Squash has 63% less carbohydrates than white rice.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
- White rice has more thiamin and folate, however, squash contains more Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and squash has 69% less calories than white rice - white rice has 130 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, white rice is similar to squash for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Squash | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 63% less carbohydrates than white rice - white rice has 28.6g 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 967% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
White rice has less sugar than squash - squash has 2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and squash contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both white rice and squash are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than white rice - squash has 15.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than white rice - squash has 558ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Squash has more Vitamin E than white rice - squash has 1.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Squash and white rice contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, squash contains more Vitamin B6. Both white rice and squash contain significant amounts of riboflavin, niacin and pantothenic acid.
| White Rice | Squash | |
|---|---|---|
| Thiamin | 0.167 MG | 0.072 MG |
| Riboflavin | 0.016 MG | 0.017 MG |
| Niacin | 1.835 MG | 0.969 MG |
| Pantothenic acid | 0.411 MG | 0.359 MG |
| Vitamin B6 | 0.05 MG | 0.124 MG |
| Folate | 58 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 12 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and squash has 41mg of calcium.
iron
White rice has 148% more iron than squash - white rice has 1.5mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 879% more potassium than white rice - white rice has 29mg of potassium per 100 grams and squash has 284mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Squash | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.024 G |
| Total | 0.01 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and squash contain small amounts of linoleic acid.
| White Rice | Squash | |
|---|---|---|
| linoleic acid | 0.046 G | 0.014 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cooked White Rice 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 rice or squash contain more calories in 100 grams?White rice is high in calories and squash has 70% less calories than white rice - white rice has 130 calories in 100g and squash has 40 calories.
Does white rice or squash have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and squash has 10.5g of carbohydrates.