Banana vs. Squash
Nutrition comparison of Banana and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and squash:
- Both squash and banana are high in dietary fiber and potassium.
- Squash has 5.2 times less sugar than banana.
- Squash has 54% less carbohydrates than banana.
- Squash has 55% less calories than banana.
- Squash has more beta-carotene and alpha-carotene than banana, however, banana contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, however, banana contains more riboflavin and Vitamin B6.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Banana (Bananas, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 55% less calories than banana - squash has 40 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to squash for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Squash | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 93% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 54% less carbohydrates than banana - squash has 10.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both squash and banana are high in dietary fiber. Squash has 23% more dietary fiber than banana - squash has 3.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Squash has 5.2 times less sugar than banana - squash has 2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Squash and banana contain similar amounts of protein - squash has 0.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both squash and banana are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 74% more Vitamin C than banana - squash has 15.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than banana - squash has 558ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Squash and banana contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Squash and banana contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Squash has more thiamin, however, banana contains more riboflavin and Vitamin B6. Both banana and squash contain significant amounts of niacin, pantothenic acid and folate.
| Banana | Squash | |
|---|---|---|
| Thiamin | 0.031 MG | 0.072 MG |
| Riboflavin | 0.073 MG | 0.017 MG |
| Niacin | 0.665 MG | 0.969 MG |
| Pantothenic acid | 0.334 MG | 0.359 MG |
| Vitamin B6 | 0.367 MG | 0.124 MG |
| Folate | 20 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 720% more calcium than banana - squash has 41mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Squash and banana contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both squash and banana are high in potassium. Banana has 26% more potassium than squash - squash has 284mg of potassium per 100 grams and banana has 358mg 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 banana per 100 grams, however, banana contains more lutein + zeaxanthin than squash per 100 grams.
| Banana | Squash | |
|---|---|---|
| beta-carotene | 26 UG | 4570 UG |
| alpha-carotene | 25 UG | 1130 UG |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and squash contain significant amounts of alpha linoleic acid (ALA).
| Banana | Squash | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.024 G |
| Total | 0.027 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both banana and squash contain small amounts of linoleic acid.
| Banana | 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.
Banana 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 banana contain more calories in 100 grams?Squash has 60% less calories than banana - squash has 40 calories in 100g and banana has 89 calories.
Does squash or banana have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than banana - squash has 10.5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does squash or banana contain more potassium?
Both squash and banana are high in potassium. Banana has 30% more potassium than squash - squash has 284mg of potassium in 100 grams and banana has 358mg of potassium.