Chili Pepper vs. Squash
Nutrition comparison of Chili Pepper and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chili pepper
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chili pepper and squash:
- Both squash and chili pepper are high in Vitamin C and potassium.
- Chili pepper has more riboflavin and Vitamin B6, however, squash contains more pantothenic acid.
- Squash has more beta-carotene and alpha-carotene than chili pepper, however, chili pepper contains more lutein + zeaxanthin than squash.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Chili Pepper (Peppers, hot chili, green, 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 chili pepper contain similar amounts of calories - squash has 40 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, chili pepper is heavier in protein, lighter in carbs and similar to squash for fat. Chili pepper has a macronutrient ratio of 17:79:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chili Pepper | Squash | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 79% | 91% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and chili pepper contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 113% more dietary fiber than chili pepper - squash has 3.2g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Squash and chili pepper contain similar amounts of sugar - squash has 2g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Squash and chili pepper contain similar amounts of protein - squash has 0.9g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both squash and chili pepper are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Both squash and chili pepper are high in Vitamin C. Chili pepper has 15 times more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 846% more Vitamin A than chili pepper - squash has 558ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.
Vitamin E
Squash and chili pepper contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Squash and chili pepper contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Chili pepper has more riboflavin and Vitamin B6, however, squash contains more pantothenic acid. Both chili pepper and squash contain significant amounts of thiamin, niacin and folate.
| Chili Pepper | Squash | |
|---|---|---|
| Thiamin | 0.09 MG | 0.072 MG |
| Riboflavin | 0.09 MG | 0.017 MG |
| Niacin | 0.95 MG | 0.969 MG |
| Pantothenic acid | 0.061 MG | 0.359 MG |
| Vitamin B6 | 0.278 MG | 0.124 MG |
| Folate | 23 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 128% more calcium than chili pepper - squash has 41mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Chili pepper has 100% more iron than squash - squash has 0.6mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both squash and chili pepper are high in potassium. Chili pepper has 20% more potassium than squash - squash has 284mg of potassium per 100 grams and chili pepper has 340mg 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 chili pepper per 100 grams, however, chili pepper contains more lutein + zeaxanthin than squash per 100 grams.
| Chili Pepper | Squash | |
|---|---|---|
| beta-carotene | 671 UG | 4570 UG |
| alpha-carotene | 23 UG | 1130 UG |
| lutein + zeaxanthin | 725 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Chili Pepper | Squash | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.024 G |
| Total | 0.005 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, chili pepper has more linoleic acid than squash per 100 grams.
| Chili Pepper | Squash | |
|---|---|---|
| linoleic acid | 0.104 G | 0.014 G |
| Total | 0.104 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: Chili Pepper (Peppers, hot chili, green, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Chili Pepper 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 chili pepper contain more calories in 100 grams?Squash and chili pepper contain similar amounts of calories - squash has 40 calories in 100g and chili pepper has 40 calories.
Does squash or chili pepper have more carbohydrates?
By weight, squash and chili pepper contain similar amounts of carbs - squash has 10.5g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does squash or chili pepper contain more potassium?
Both squash and chili pepper are high in potassium. Chili pepper has 20% more potassium than squash - squash has 284mg of potassium in 100 grams and chili pepper has 340mg of potassium.