How many calories are in one cup of squash?

Squash has 82 calories per cup or 40 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one cup of squash?

One cup of Squash has 1.8 grams of protein or about 4% of daily recommended intake. Squash is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in squash?

Squash is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium and potassium. It also contains significant amounts of carbohydrates, iron, magnesium and Vitamin B6.

Does squash contain antioxidants?

Squash contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and alpha-carotene.

What's similar to squash in cooking?

Green bean, zucchini and onion are similar to, or commonly paired with squash in cooking and recipes.

Food with Nutrition Similar to Squash

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Summary
Similar plants
Similar dairy
Similar fruits
Other Similar Foods

Squash source

Similar to Squash

A nutrient dense vegetable, squash is an excellent source of dietary fiber and Vitamin A. It is also a good source of Vitamin C, calcium and potassium. One cup of cooked squash contains about 82 calories.

Many foods are similar nutritionally to squash, including carrots, sweet potatoes, pumpkin puree and baby carrots. Other similar foods include romaine lettuce, cilantro and goat cheese.

We compared the key nutrients in squash (Vitamin C, calcium, potassium, dietary fiber and Vitamin A) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Carrots, Sweet Potatoes, Pumpkin Puree, Baby Carrots, Romaine Lettuce, Cilantro, Paprika, Cayenne Pepper, Spinach, Butterhead Lettuce, Basil, Bok Choy

dairy and eggs: Heavy Cream, Cream Cheese, Butter, Unsalted, Whipping Cream, Goat Cheese, Kefir

fruits: Apricot

other: Margarine

The details of the top 20 foods most nutritionally similar to squash are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to squash. Carrots, sweet potatoes, pumpkin puree, baby carrots and romaine lettuce are all high in Vitamin C, calcium, potassium, dietary fiber and or Vitamin A.

Carrots

Similarity: > 95%

Carrots are also high in dietary fiber, Vitamin A and potassium. Also, carrots contains more folate than squash.

For 100 grams of squash and carrots:

Squash (1/2 cup)		Carrots (3/4 cup)
15	Vitamin C (MG)	5.9
41	calcium (MG)	33
284	potassium (MG)	320
3.2	dietary fiber (G)	2.8
558	Vitamin A (UG)	835

However, squash does contain more Vitamin C than carrots by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	41
2	sugar (G)	4.7
0.9	protein (G)	0.93
0.02	saturated fat (G)	0.03
15	Vitamin C (MG)	5.9
558	Vitamin A (UG)	835
1.3	Vitamin E (MG)	0.66
0.6	iron (MG)	0.3
0.07	thiamin (MG)	0.07
0.02	riboflavin (MG)	0.06
0.97	niacin (MG)	0.98
0.36	pantothenic acid (MG)	0.27
0.12	Vitamin B6 (MG)	0.14
19	folate (UG)	19

0.975 | 0.975 | 2.24 Complete Comparison:
Carrots vs. Squash

Sweet Potatoes

Similarity: > 95%

Sweet potatoes are also high in dietary fiber, Vitamin A and potassium. Also, sweet potatoes contains more pantothenic acid and Vitamin B6 than squash.

For 100 grams of squash and sweet potatoes:

Squash (1/2 cup)		Sweet Potatoes (3/4 cup)
15	Vitamin C (MG)	2.4
41	calcium (MG)	30
284	potassium (MG)	337
3.2	dietary fiber (G)	3
558	Vitamin A (UG)	709

However, squash does contain more Vitamin C and calcium than sweet potatoes by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	86
2	sugar (G)	4.2
0.9	protein (G)	1.6
0.02	saturated fat (G)	0.02
15	Vitamin C (MG)	2.4
558	Vitamin A (UG)	709
1.3	Vitamin E (MG)	0.26
0.6	iron (MG)	0.61
0.07	thiamin (MG)	0.08
0.02	riboflavin (MG)	0.06
0.97	niacin (MG)	0.56
0.36	pantothenic acid (MG)	0.8
0.12	Vitamin B6 (MG)	0.21
19	folate (UG)	11

0.97 | 0.97 | 2.41 Complete Comparison:
Sweet Potatoes vs. Squash

Pumpkin Puree

Similarity: > 95%

Pumpkin puree is also high in dietary fiber, Vitamin A and potassium. Also, pumpkin puree contains more iron than squash.

For 100 grams of squash and pumpkin puree:

Squash (1/2 cup)		Pumpkin Puree (3/8 cup)
15	Vitamin C (MG)	4.2
41	calcium (MG)	26
284	potassium (MG)	206
3.2	dietary fiber (G)	2.9
558	Vitamin A (UG)	778

However, squash does contain more Vitamin C, calcium and Vitamin B6 than pumpkin puree by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	34
2	sugar (G)	3.3
0.9	protein (G)	1.1
0.02	saturated fat (G)	0.15
15	Vitamin C (MG)	4.2
558	Vitamin A (UG)	778
1.3	Vitamin E (MG)	1.1
0.6	iron (MG)	1.4
0.07	thiamin (MG)	0.02
0.02	riboflavin (MG)	0.05
0.97	niacin (MG)	0.37
0.36	pantothenic acid (MG)	0.4
0.12	Vitamin B6 (MG)	0.06
19	folate (UG)	12

0.97 | 0.97 | 2.17 Complete Comparison:
Pumpkin Puree vs. Squash

Baby Carrots

Similarity: > 95%

Baby carrots are also high in dietary fiber, Vitamin A and potassium.

For 100 grams of squash and baby carrots:

Squash (1/2 cup)		Baby Carrots (7 large)
15	Vitamin C (MG)	2.6
41	calcium (MG)	32
284	potassium (MG)	237
3.2	dietary fiber (G)	2.9
558	Vitamin A (UG)	690

However, squash does contain more Vitamin C, Vitamin E and calcium than baby carrots by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	35
2	sugar (G)	4.8
0.9	protein (G)	0.64
0.02	saturated fat (G)	0.02
15	Vitamin C (MG)	2.6
558	Vitamin A (UG)	690
1.3	Vitamin E (MG)	0
0.6	iron (MG)	0.89
0.07	thiamin (MG)	0.03
0.02	riboflavin (MG)	0.04
0.97	niacin (MG)	0.56
0.36	pantothenic acid (MG)	0.4
0.12	Vitamin B6 (MG)	0.11
19	folate (UG)	27

0.967 | 0.967 | 2.01 Complete Comparison:
Baby Carrots vs. Squash

Romaine Lettuce

Similarity: 89%

Romaine lettuce is also high in dietary fiber, Vitamin A and potassium. Also, romaine lettuce contains more thiamin and folate than squash.

For 100 grams of squash and romaine lettuce:

Squash (1/2 cup)		Romaine Lettuce (2.25 cups)
15	Vitamin C (MG)	4
41	calcium (MG)	33
284	potassium (MG)	247
3.2	dietary fiber (G)	2.1
558	Vitamin A (UG)	436

However, squash does contain more Vitamin C than romaine lettuce by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	17
2	sugar (G)	1.2
0.9	protein (G)	1.2
0.02	saturated fat (G)	0.04
15	Vitamin C (MG)	4
558	Vitamin A (UG)	436
1.3	Vitamin E (MG)	0.13
0.6	iron (MG)	0.97
0.07	thiamin (MG)	0.07
0.02	riboflavin (MG)	0.07
0.97	niacin (MG)	0.31
0.36	pantothenic acid (MG)	0.14
0.12	Vitamin B6 (MG)	0.07
19	folate (UG)	136

0.892 | 0.892 | 2.8 Complete Comparison:
Romaine Lettuce vs. Squash

Cilantro

Similarity: 89%

Cilantro is high in many of the same nutrients as squash, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more iron, riboflavin and folate than squash.

For 100 grams of squash and cilantro:

Squash (1/2 cup)		Cilantro (6 cups)
15	Vitamin C (MG)	27
41	calcium (MG)	67
284	potassium (MG)	521
3.2	dietary fiber (G)	2.8
558	Vitamin A (UG)	337

However, squash

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	23
2	sugar (G)	0.87
0.9	protein (G)	2.1
0.02	saturated fat (G)	0.01
15	Vitamin C (MG)	27
558	Vitamin A (UG)	337
1.3	Vitamin E (MG)	2.5
0.6	iron (MG)	1.8
0.07	thiamin (MG)	0.07
0.02	riboflavin (MG)	0.16
0.97	niacin (MG)	1.1
0.36	pantothenic acid (MG)	0.57
0.12	Vitamin B6 (MG)	0.15
19	folate (UG)	62

0.887 | 0.887 | 3.73 Complete Comparison:
Cilantro vs. Squash

Paprika

Similarity: 85%

More nutritionally dense than squash, paprika is high in many of the same nutrients as squash, including dietary fiber, Vitamin A, calcium and potassium. Also, paprika contains more protein and Vitamin E than squash.

For 100 grams of squash and paprika:

Squash (1/2 cup)		Paprika (43 tsps)
15	Vitamin C (MG)	0.9
41	calcium (MG)	229
284	potassium (MG)	2280
3.2	dietary fiber (G)	35
558	Vitamin A (UG)	2463

However, squash does contain more Vitamin C than paprika by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	282
2	sugar (G)	10
0.9	protein (G)	14
0.02	saturated fat (G)	2.1
15	Vitamin C (MG)	0.9
558	Vitamin A (UG)	2463
1.3	Vitamin E (MG)	29
0.6	iron (MG)	21
0.07	thiamin (MG)	0.33
0.02	riboflavin (MG)	1.2
0.97	niacin (MG)	10
0.36	pantothenic acid (MG)	2.5
0.12	Vitamin B6 (MG)	2.1
19	folate (UG)	49

0.851 | 0.851 | 13.17 Complete Comparison:
Paprika vs. Squash

Cayenne Pepper

Similarity: 85%

More nutritionally dense than squash, cayenne pepper is high in many of the same nutrients as squash, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cayenne pepper contains more protein and Vitamin E than squash.

For 100 grams of squash and cayenne pepper:

Squash (1/2 cup)		Cayenne Pepper (56 tsps)
15	Vitamin C (MG)	76
41	calcium (MG)	148
284	potassium (MG)	2014
3.2	dietary fiber (G)	27
558	Vitamin A (UG)	2081

However, squash does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	318
2	sugar (G)	10
0.9	protein (G)	12
0.02	saturated fat (G)	3.3
15	Vitamin C (MG)	76
558	Vitamin A (UG)	2081
1.3	Vitamin E (MG)	30
0.6	iron (MG)	7.8
0.07	thiamin (MG)	0.33
0.02	riboflavin (MG)	0.92
0.97	niacin (MG)	8.7
0.36	pantothenic acid (MG)	0
0.12	Vitamin B6 (MG)	2.5
19	folate (UG)	106

0.848 | 0.848 | 12.64 Complete Comparison:
Cayenne Pepper vs. Squash

Spinach

Similarity: 84%

More nutritionally dense than squash, spinach is high in many of the same nutrients as squash, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Moreover, spinach contains more protein, iron, riboflavin, Vitamin B6 and folate than squash.

For 100 grams of squash and spinach:

Squash (1/2 cup)		Spinach (3.5 cups)
15	Vitamin C (MG)	28
41	calcium (MG)	99
284	potassium (MG)	558
3.2	dietary fiber (G)	2.2
558	Vitamin A (UG)	469

However, squash

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	23
2	sugar (G)	0.42
0.9	protein (G)	2.9
0.02	saturated fat (G)	0.06
15	Vitamin C (MG)	28
558	Vitamin A (UG)	469
1.3	Vitamin E (MG)	2
0.6	iron (MG)	2.7
0.07	thiamin (MG)	0.08
0.02	riboflavin (MG)	0.19
0.97	niacin (MG)	0.72
0.36	pantothenic acid (MG)	0.07
0.12	Vitamin B6 (MG)	0.2
19	folate (UG)	194

0.839 | 0.839 | 4.7 Complete Comparison:
Spinach vs. Squash

Butterhead Lettuce

Similarity: 82%

Butterhead lettuce is also high in Vitamin A and potassium. Also, butterhead lettuce contains more iron and folate than squash.

For 100 grams of squash and butterhead lettuce:

Squash (1/2 cup)		Butterhead Lettuce (1.75 cup)
15	Vitamin C (MG)	3.7
41	calcium (MG)	35
284	potassium (MG)	238
3.2	dietary fiber (G)	1.1
558	Vitamin A (UG)	166

However, squash does contain more dietary fiber and Vitamin C than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	13
2	sugar (G)	0.94
0.9	protein (G)	1.4
0.02	saturated fat (G)	0.03
15	Vitamin C (MG)	3.7
558	Vitamin A (UG)	166
1.3	Vitamin E (MG)	0.18
0.6	iron (MG)	1.2
0.07	thiamin (MG)	0.06
0.02	riboflavin (MG)	0.06
0.97	niacin (MG)	0.36
0.36	pantothenic acid (MG)	0.15
0.12	Vitamin B6 (MG)	0.08
19	folate (UG)	73

0.823 | 0.823 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Squash

Basil

Similarity: 82%

Basil is high in many of the same nutrients as squash, including Vitamin C, Vitamin A, calcium and potassium. Also, basil contains more protein, iron and folate than squash.

For 100 grams of squash and basil:

Squash (1/2 cup)		Basil (200 leaves)
15	Vitamin C (MG)	18
41	calcium (MG)	177
284	potassium (MG)	295
3.2	dietary fiber (G)	1.6
558	Vitamin A (UG)	264

However, squash does contain more dietary fiber than basil by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	23
2	sugar (G)	0.3
0.9	protein (G)	3.2
0.02	saturated fat (G)	0.04
15	Vitamin C (MG)	18
558	Vitamin A (UG)	264
1.3	Vitamin E (MG)	0.8
0.6	iron (MG)	3.2
0.07	thiamin (MG)	0.03
0.02	riboflavin (MG)	0.08
0.97	niacin (MG)	0.9
0.36	pantothenic acid (MG)	0.21
0.12	Vitamin B6 (MG)	0.16
19	folate (UG)	68

0.823 | 0.823 | 3.84 Complete Comparison:
Basil vs. Squash

Bok Choy

Similarity: 80%

Bok choy is high in many of the same nutrients as squash, including Vitamin C, Vitamin A, calcium and potassium. Also, bok choy contains more iron than squash.

For 100 grams of squash and bok choy:

Squash (1/2 cup)		Bok Choy (5/8 cup)
15	Vitamin C (MG)	26
41	calcium (MG)	93
284	potassium (MG)	371
3.2	dietary fiber (G)	1
558	Vitamin A (UG)	212

A higher water content, bok choy is less nutritionally dense than squash. Squash does contain more dietary fiber than bok choy by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	12
2	sugar (G)	0.83
0.9	protein (G)	1.6
0.02	saturated fat (G)	0.02
15	Vitamin C (MG)	26
558	Vitamin A (UG)	212
1.3	Vitamin E (MG)	0.09
0.6	iron (MG)	1
0.07	thiamin (MG)	0.03
0.02	riboflavin (MG)	0.06
0.97	niacin (MG)	0.43
0.36	pantothenic acid (MG)	0.08
0.12	Vitamin B6 (MG)	0.17
19	folate (UG)	41

0.798 | 0.798 | 0 Complete Comparison:
Bok Choy vs. Squash

dairy and eggs

Several dairy or egg products offer similar nutrients to squash including heavy cream, cream cheese, butter, unsalted, whipping cream and goat cheese.

Heavy Cream

Similarity: > 95%

Heavy cream is also high in Vitamin A and calcium. Also, heavy cream contains more protein, trans fat and Vitamin D than squash.

For 100 grams of squash and heavy cream:

Squash (1/2 cup)		Heavy Cream (7/8 cup)
15	Vitamin C (MG)	0.6
41	calcium (MG)	66
284	potassium (MG)	95
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	411

However, squash does contain more dietary fiber, Vitamin C, iron, potassium and niacin than heavy cream by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	340
2	sugar (G)	2.9
0.9	protein (G)	2.8
0.02	saturated fat (G)	23
0	trans fat (G)	1.2
15	Vitamin C (MG)	0.6
558	Vitamin A (UG)	411
0	Vitamin D (IU)	63
1.3	Vitamin E (MG)	0.92
0.6	iron (MG)	0.1
0.07	thiamin (MG)	0.02
0.02	riboflavin (MG)	0.19
0.97	niacin (MG)	0.06
0.36	pantothenic acid (MG)	0.5
0.12	Vitamin B6 (MG)	0.04
19	folate (UG)	4
0	Vitamin B12 (UG)	0.16

0.946 | 0.946 | 2.32 Complete Comparison:
Heavy Cream vs. Squash

Cream Cheese

Similarity: > 90%

Cream cheese is also high in Vitamin A and calcium. Also, cream cheese contains more protein, trans fat and riboflavin than squash.

For 100 grams of squash and cream cheese:

Squash (1/2 cup)		Cream Cheese (7 tbsps)
15	Vitamin C (MG)	0
41	calcium (MG)	97
284	potassium (MG)	132
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	308

However, squash does contain more dietary fiber, Vitamin C, iron, potassium and niacin than cream cheese by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	350
2	sugar (G)	3.8
0.9	protein (G)	6.2
0.02	saturated fat (G)	20
0	trans fat (G)	1.2
15	Vitamin C (MG)	0
558	Vitamin A (UG)	308
1.3	Vitamin E (MG)	0.86
0.6	iron (MG)	0.11
0.07	thiamin (MG)	0.02
0.02	riboflavin (MG)	0.23
0.97	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.52
0.12	Vitamin B6 (MG)	0.06
19	folate (UG)	9
0	Vitamin B12 (UG)	0.22

0.936 | 0.936 | 2.44 Complete Comparison:
Cream Cheese vs. Squash

Butter, Unsalted

Similarity: > 90%

Butter, unsalted is also high in Vitamin A and contains some of the same nutrients. Also, butter, unsalted contains more Vitamin B12 than squash.

For 100 grams of squash and butter, unsalted:

Squash (1/2 cup)		Butter, Unsalted (20 pats)
15	Vitamin C (MG)	0
41	calcium (MG)	24
284	potassium (MG)	24
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	684

However, squash does contain more dietary fiber, Vitamin C, calcium, iron and potassium than butter, unsalted by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	717
2	sugar (G)	0.06
0.9	protein (G)	0.85
0.02	saturated fat (G)	50
15	Vitamin C (MG)	0
558	Vitamin A (UG)	684
1.3	Vitamin E (MG)	2.3
0.6	iron (MG)	0.02
0.07	thiamin (MG)	0.01
0.02	riboflavin (MG)	0.03
0.97	niacin (MG)	0.04
0.36	pantothenic acid (MG)	0.11
0.12	Vitamin B6 (MG)	0
19	folate (UG)	3
0	Vitamin B12 (UG)	0.17

0.928 | 0.928 | 2.84 Complete Comparison:
Butter, Unsalted vs. Squash

Whipping Cream

Similarity: > 90%

Whipping cream is also high in Vitamin A and calcium. Also, whipping cream contains more protein and Vitamin D than squash.

For 100 grams of squash and whipping cream:

Squash (1/2 cup)		Whipping Cream (1.75 cup)
15	Vitamin C (MG)	0
41	calcium (MG)	101
284	potassium (MG)	147
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	188

However, squash does contain more dietary fiber, Vitamin C, iron, potassium and niacin than whipping cream by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	257
2	sugar (G)	8
0.9	protein (G)	3.2
0.02	saturated fat (G)	14
15	Vitamin C (MG)	0
558	Vitamin A (UG)	188
0	Vitamin D (IU)	16
1.3	Vitamin E (MG)	0.64
0.6	iron (MG)	0.05
0.07	thiamin (MG)	0.04
0.02	riboflavin (MG)	0.07
0.97	niacin (MG)	0.07
0.36	pantothenic acid (MG)	0.31
0.12	Vitamin B6 (MG)	0.04
19	folate (UG)	3
0	Vitamin B12 (UG)	0.29

0.904 | 0.904 | 1.68 Complete Comparison:
Whipping Cream vs. Squash

Goat Cheese

Similarity: 87%

Goat cheese is also high in Vitamin A and calcium. Also, goat cheese contains more protein, Vitamin D and iron than squash.

For 100 grams of squash and goat cheese:

Squash (1/2 cup)		Goat Cheese (3.5 ounces)
15	Vitamin C (MG)	0
41	calcium (MG)	298
284	potassium (MG)	158
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	407

However, squash does contain more dietary fiber, Vitamin C, potassium and Vitamin B6 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	364
2	sugar (G)	0.12
0.9	protein (G)	22
0.02	saturated fat (G)	21
15	Vitamin C (MG)	0
558	Vitamin A (UG)	407
0	Vitamin D (IU)	22
1.3	Vitamin E (MG)	0.26
0.6	iron (MG)	1.6
0.07	thiamin (MG)	0.07
0.02	riboflavin (MG)	0.68
0.97	niacin (MG)	1.1
0.36	pantothenic acid (MG)	0.19
0.12	Vitamin B6 (MG)	0.06
19	folate (UG)	2
0	Vitamin B12 (UG)	0.22

0.871 | 0.871 | 3.98 Complete Comparison:
Goat Cheese vs. Squash

Kefir

Similarity: 86%

Kefir is also high in Vitamin A and calcium. Moreover, kefir contains more protein, Vitamin D, riboflavin and Vitamin B12 than squash.

For 100 grams of squash and kefir:

Squash (1/2 cup)		Kefir (3/8 cup)
15	Vitamin C (MG)	0.2
41	calcium (MG)	130
284	potassium (MG)	164
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	171

However, squash does contain more dietary fiber, Vitamin C, iron, potassium and niacin than kefir by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	43
2	sugar (G)	4.6
0.9	protein (G)	3.8
0.02	saturated fat (G)	0.66
0	trans fat (G)	0.04
15	Vitamin C (MG)	0.2
558	Vitamin A (UG)	171
0	Vitamin D (IU)	41
1.3	Vitamin E (MG)	0.02
0.6	iron (MG)	0.04
0.07	thiamin (MG)	0.03
0.02	riboflavin (MG)	0.14
0.97	niacin (MG)	0.15
0.36	pantothenic acid (MG)	0.39
0.12	Vitamin B6 (MG)	0.06
19	folate (UG)	13
0	Vitamin B12 (UG)	0.29

0.859 | 0.859 | 1.42 Complete Comparison:
Kefir vs. Squash

fruits

Apricot

Similarity: 81%

Apricot is also high in potassium and contains some of the same nutrients.

For 100 grams of squash and apricot:

Squash (1/2 cup)		Apricot (5/8 cup)
15	Vitamin C (MG)	10
41	calcium (MG)	13
284	potassium (MG)	259
3.2	dietary fiber (G)	2
558	Vitamin A (UG)	96

A higher water content, apricot is less nutritionally dense than squash. Squash does contain more dietary fiber, Vitamin C, Vitamin A, calcium and Vitamin B6 than apricot by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	48
2	sugar (G)	9.2
0.9	protein (G)	1.4
0.02	saturated fat (G)	0.03
15	Vitamin C (MG)	10
558	Vitamin A (UG)	96
1.3	Vitamin E (MG)	0.89
0.6	iron (MG)	0.39
0.07	thiamin (MG)	0.03
0.02	riboflavin (MG)	0.04
0.97	niacin (MG)	0.6
0.36	pantothenic acid (MG)	0.24
0.12	Vitamin B6 (MG)	0.05
19	folate (UG)	9

0.805 | 0.805 | 1.05 Complete Comparison:
Apricot vs. Squash

other

Margarine

Similarity: 87%

Margarine is also high in Vitamin A and contains some of the same nutrients. Also, margarine contains more trans fat, Vitamin E and Vitamin B12 than squash.

For 100 grams of squash and margarine:

Squash (1/2 cup)		Margarine (7 tbsps)
15	Vitamin C (MG)	0.2
41	calcium (MG)	3
284	potassium (MG)	18
3.2	dietary fiber (G)	0
558	Vitamin A (UG)	819

However, squash does contain more dietary fiber, Vitamin C, calcium and iron than margarine by weight.

Here is a comparison of the rest of nutrients:

40	calories (KCAL)	717
2	sugar (G)	0
0.9	protein (G)	0.16
0.02	saturated fat (G)	15
0	trans fat (G)	15
15	Vitamin C (MG)	0.2
558	Vitamin A (UG)	819
1.3	Vitamin E (MG)	9
0.6	iron (MG)	0.06
0.07	thiamin (MG)	0.01
0.02	riboflavin (MG)	0.04
0.97	niacin (MG)	0.02
0.36	pantothenic acid (MG)	0
0.12	Vitamin B6 (MG)	0.01
19	folate (UG)	1
0	Vitamin B12 (UG)	0.1

0.866 | 0.866 | 4.09 Complete Comparison:
Margarine vs. Squash

Other Nutritional Substitutes

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