Celery vs. Squash
Nutrition comparison of Celery and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and squash:
- Both squash and celery are high in potassium.
- Celery has 65% less calories than squash.
- Celery has 72% less carbohydrates than squash.
- Squash has more beta-carotene and alpha-carotene than celery, however, celery contains more lutein + zeaxanthin than squash.
- Squash has more thiamin and niacin, however, celery contains more riboflavin.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Celery (Celery, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has 65% less calories than squash - squash has 40 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Celery has a macronutrient ratio of 17:72:11 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Squash | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 72% | 91% |
| Fat | 11% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 72% less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 100% more dietary fiber than celery - squash has 3.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Squash and celery contain similar amounts of sugar - squash has 2g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Squash and celery contain similar amounts of protein - squash has 0.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both squash and celery are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 387% more Vitamin C than celery - squash has 15.1mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 24 times more Vitamin A than celery - squash has 558ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Squash and celery contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Celery has 28 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Squash has more thiamin and niacin, however, celery contains more riboflavin. Both celery and squash contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Celery | Squash | |
|---|---|---|
| Thiamin | 0.021 MG | 0.072 MG |
| Riboflavin | 0.057 MG | 0.017 MG |
| Niacin | 0.32 MG | 0.969 MG |
| Pantothenic acid | 0.246 MG | 0.359 MG |
| Vitamin B6 | 0.074 MG | 0.124 MG |
| Folate | 36 UG | 19 UG |
Minerals
calcium
Squash and celery contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Squash and celery contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both squash and celery are high in potassium. Squash has a little more potassium (9%) than celery by weight - squash has 284mg of potassium per 100 grams and celery has 260mg 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 celery per 100 grams, however, celery contains more lutein + zeaxanthin than squash per 100 grams.
| Celery | Squash | |
|---|---|---|
| beta-carotene | 270 UG | 4570 UG |
| lutein + zeaxanthin | 283 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than squash per 100 grams.
| Celery | Squash | |
|---|---|---|
| linoleic acid | 0.079 G | 0.014 G |
| Total | 0.079 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.
Celery 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 celery contain more calories in 100 grams?Celery has 70% less calories than squash - squash has 40 calories in 100g and celery has 14 calories.
Does squash or celery have more carbohydrates?
By weight, celery has 70% fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and celery has 3g of carbohydrates.
Does squash or celery contain more potassium?
Both squash and celery are high in potassium. Squash has a little more potassium ( 10%) than celery by weight - squash has 284mg of potassium in 100 grams and celery has 260mg of potassium.