Cantaloupe vs. Squash
Nutrition comparison of Cantaloupe and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and squash:
- Both cantaloupe and squash are high in Vitamin A, Vitamin C and potassium.
- Squash has 75% less sugar than cantaloupe.
- Squash has more beta-carotene and alpha-carotene than cantaloupe, however, cantaloupe contains more lutein + zeaxanthin than squash.
- Squash has more pantothenic acid.
- Squash is a great source of calcium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and squash contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, cantaloupe is lighter in carbs and similar to squash for protein and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Squash | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 87% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and squash contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 256% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 75% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Cantaloupe and squash contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both cantaloupe and squash are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and squash are high in Vitamin C. Cantaloupe has 143% more Vitamin C than squash - cantaloupe has 36.7mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Both cantaloupe and squash are high in Vitamin A. Squash has 230% more Vitamin A than cantaloupe - cantaloupe has 169ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Cantaloupe and squash contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Cantaloupe and squash contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more pantothenic acid. Both cantaloupe and squash contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cantaloupe | Squash | |
|---|---|---|
| Thiamin | 0.041 MG | 0.072 MG |
| Riboflavin | 0.019 MG | 0.017 MG |
| Niacin | 0.734 MG | 0.969 MG |
| Pantothenic acid | 0.105 MG | 0.359 MG |
| Vitamin B6 | 0.072 MG | 0.124 MG |
| Folate | 21 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 356% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Cantaloupe and squash contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both cantaloupe and squash are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium per 100 grams and squash has 284mg 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 cantaloupe per 100 grams, however, cantaloupe contains more lutein + zeaxanthin than squash per 100 grams.
| Cantaloupe | Squash | |
|---|---|---|
| beta-carotene | 2020 UG | 4570 UG |
| alpha-carotene | 16 UG | 1130 UG |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and squash contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Squash | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.024 G |
| Total | 0.046 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and squash contain small amounts of linoleic acid.
| Cantaloupe | Squash | |
|---|---|---|
| linoleic acid | 0.035 G | 0.014 G |
| Total | 0.035 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.
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cantaloupe 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 cantaloupe or squash contain more calories in 100 grams?Cantaloupe and squash contain similar amounts of calories - cantaloupe has 34 calories in 100g and squash has 40 calories.
Does cantaloupe or squash have more carbohydrates?
By weight, cantaloupe and squash contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and squash has 10.5g of carbohydrates.
Does cantaloupe or squash contain more potassium?
Both cantaloupe and squash are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium in 100 grams and squash has 284mg of potassium.