Blueberry vs. Squash
Nutrition comparison of Blueberry and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and squash:
- Both squash and blueberry are high in dietary fiber.
- Squash has 4 times less sugar than blueberry.
- Squash has more beta-carotene and alpha-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry contain similar amounts of calories - squash has 40 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is similar to squash for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Squash | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and blueberry contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both squash and blueberry are high in dietary fiber. Squash has 33% more dietary fiber than blueberry - squash has 3.2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Squash has 4 times less sugar than blueberry - squash has 2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Squash and blueberry contain similar amounts of protein - squash has 0.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both squash and blueberry are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 56% more Vitamin C than blueberry - squash has 15.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than blueberry - squash has 558ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Squash and blueberry contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Squash and blueberry contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and squash contain significant amounts of riboflavin.
| Blueberry | Squash | |
|---|---|---|
| Thiamin | 0.037 MG | 0.072 MG |
| Riboflavin | 0.041 MG | 0.017 MG |
| Niacin | 0.418 MG | 0.969 MG |
| Pantothenic acid | 0.124 MG | 0.359 MG |
| Vitamin B6 | 0.052 MG | 0.124 MG |
| Folate | 6 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 583% more calcium than blueberry - squash has 41mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Squash and blueberry contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Squash is a great source of potassium and it has 269% more potassium than blueberry - squash has 284mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than squash per 100 grams.
| Blueberry | Squash | |
|---|---|---|
| beta-carotene | 32 UG | 4570 UG |
| lutein + zeaxanthin | 80 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than squash per 100 grams.
| Blueberry | Squash | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.024 G |
| Total | 0.058 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than squash per 100 grams.
| Blueberry | Squash | |
|---|---|---|
| linoleic acid | 0.088 G | 0.014 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Squash and blueberry contain similar amounts of calories - squash has 40 calories in 100g and blueberry has 57 calories.
Does squash or blueberry have more carbohydrates?
By weight, squash and blueberry contain similar amounts of carbs - squash has 10.5g of carbs for 100g and blueberry has 14.5g of carbohydrates.