Squash vs. Zucchini

Nutrition comparison of Cooked Squash and Zucchini


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

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

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

  • Both zucchini and squash are high in Vitamin C and potassium.
  • Squash has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than squash.
  • Squash is a great source of calcium.
  • Squash is an excellent source of Vitamin A and dietary fiber.
  • Zucchini has 58% less calories than squash.
  • Zucchini has 70% less carbohydrates than squash.
  • Zucchini has more riboflavin, however, squash contains more niacin.
Detailed nutritional comparison of squash and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Squash src
Image of Zucchini src

Calories and Carbs

calories

Zucchini has 58% less calories than squash - zucchini has 17 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, squash is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Squash has a macronutrient ratio of 8:90:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Squash Zucchini
Protein 8% 24%
Carbohydrates 90% 62%
Fat 2% 14%
Alcohol ~ ~

carbohydrates

Zucchini has 70% less carbohydrates than squash - zucchini has 3.1g 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 220% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Zucchini and squash contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and squash has 2g of sugar.

Protein

protein

Zucchini and squash contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both zucchini and squash are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and squash has 0.02g of saturated fat.

Vitamins

Vitamin C

Both zucchini and squash are high in Vitamin C. Zucchini has 19% more Vitamin C than squash - zucchini has 17.9mg 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 54 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.

Vitamin E

Zucchini and squash contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Zucchini and squash contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

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

Squash Zucchini
Thiamin 0.072 MG 0.045 MG
Riboflavin 0.017 MG 0.094 MG
Niacin 0.969 MG 0.451 MG
Pantothenic acid 0.359 MG 0.204 MG
Vitamin B6 0.124 MG 0.163 MG
Folate 19 UG 24 UG

Minerals

calcium

Squash is a great source of calcium and it has 156% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Zucchini and squash contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Both zucchini and squash are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium per 100 grams and squash has 284mg 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 zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than squash per 100 grams.

Squash Zucchini
beta-carotene 4570 UG 120 UG
alpha-carotene 1130 UG ~
lutein + zeaxanthin ~ 2125 UG

Omega-3 and Omega-6

omega 3s

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

Squash Zucchini
alpha linoleic acid 0.024 G 0.061 G
Total 0.024 G 0.061 G

omega 6s

Comparing omega-6 fatty acids, both squash and zucchini contain small amounts of linoleic acid.

Squash Zucchini
linoleic acid 0.014 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.014 G 0.031 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 Squash or Zucchini .

Note: The specific food items compared are: Squash (Squash, winter, butternut, cooked, baked, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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FAQ

Does zucchini or squash contain more calories in 100 grams?
Zucchini has 60% less calories than squash - zucchini has 17 calories in 100g and squash has 40 calories.

Does zucchini or squash have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than squash - zucchini has 3.1g of carbs for 100g and squash has 10.5g of carbohydrates.

Does zucchini or squash contain more potassium?
Both zucchini and squash are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and squash has 284mg of potassium.

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