Apricot vs. Squash
Nutrition comparison of Apricot and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and squash:
- Both squash and apricot are high in potassium.
- Squash has 3.6 times less sugar than apricot.
- Squash has more beta-carotene and alpha-carotene than apricot, however, apricot contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, Vitamin B6 and folate.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and apricot contain similar amounts of calories - squash has 40 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is lighter in carbs, heavier in fat and similar to squash for protein. Apricot has a macronutrient ratio of 11:83:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Squash | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 83% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and apricot contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 60% more dietary fiber than apricot - squash has 3.2g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Squash has 3.6 times less sugar than apricot - squash has 2g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Squash and apricot contain similar amounts of protein - squash has 0.9g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both squash and apricot are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 51% more Vitamin C than apricot - squash has 15.1mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 481% more Vitamin A than apricot - squash has 558ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Squash and apricot contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Squash and apricot contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Squash has more thiamin, Vitamin B6 and folate. Both apricot and squash contain significant amounts of riboflavin, niacin and pantothenic acid.
| Apricot | Squash | |
|---|---|---|
| Thiamin | 0.03 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.017 MG |
| Niacin | 0.6 MG | 0.969 MG |
| Pantothenic acid | 0.24 MG | 0.359 MG |
| Vitamin B6 | 0.054 MG | 0.124 MG |
| Folate | 9 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 215% more calcium than apricot - squash has 41mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Squash and apricot contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both squash and apricot are high in potassium. Squash has a little more potassium (10%) than apricot by weight - squash has 284mg of potassium per 100 grams and apricot has 259mg 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 apricot per 100 grams, however, apricot contains more lutein + zeaxanthin than squash per 100 grams.
| Apricot | Squash | |
|---|---|---|
| beta-carotene | 1094 UG | 4570 UG |
| alpha-carotene | 19 UG | 1130 UG |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than squash per 100 grams.
| Apricot | Squash | |
|---|---|---|
| linoleic acid | 0.077 G | 0.014 G |
| Total | 0.077 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.
Apricot 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 squash or apricot contain more calories in 100 grams?Squash and apricot contain similar amounts of calories - squash has 40 calories in 100g and apricot has 48 calories.
Does squash or apricot have more carbohydrates?
By weight, squash and apricot contain similar amounts of carbs - squash has 10.5g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does squash or apricot contain more potassium?
Both squash and apricot are high in potassium. Squash has a little more potassium ( 10%) than apricot by weight - squash has 284mg of potassium in 100 grams and apricot has 259mg of potassium.