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.
Detailed nutritional comparison of banana and squash 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: Banana (Bananas, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Squash src

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, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Squash
Protein 5% 8%
Carbohydrates 93% 90%
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 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 Banana or Squash .

Note: The specific food items compared are: Banana (Bananas, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

Banana g

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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.