Eggplant vs. Squash
Nutrition comparison of Eggplant and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and squash:
- Both eggplant and squash are high in dietary fiber and potassium.
- Squash has more beta-carotene and alpha-carotene than eggplant, however, eggplant contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and squash contain similar amounts of calories - eggplant has 25 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, eggplant is heavier in protein, lighter in carbs and similar to squash for fat. Eggplant has a macronutrient ratio of 14:82:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Squash | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 82% | 91% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and squash contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both eggplant and squash are high in dietary fiber. Eggplant is very similar to eggplant for dietary fiber - eggplant has 3g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Eggplant and squash contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Eggplant and squash contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both eggplant and squash are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 586% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 557 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Eggplant and squash contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Eggplant and squash contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Both eggplant and squash contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Eggplant | Squash | |
|---|---|---|
| Thiamin | 0.039 MG | 0.072 MG |
| Riboflavin | 0.037 MG | 0.017 MG |
| Niacin | 0.649 MG | 0.969 MG |
| Pantothenic acid | 0.281 MG | 0.359 MG |
| Vitamin B6 | 0.084 MG | 0.124 MG |
| Folate | 22 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 356% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Eggplant and squash contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both eggplant and squash are high in potassium. Squash has 24% more potassium than eggplant - eggplant has 229mg 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 eggplant per 100 grams, however, eggplant contains more lutein + zeaxanthin than squash per 100 grams.
| Eggplant | Squash | |
|---|---|---|
| beta-carotene | 14 UG | 4570 UG |
| lutein + zeaxanthin | 36 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both eggplant and squash contain significant amounts of alpha linoleic acid (ALA).
| Eggplant | Squash | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.024 G |
| Total | 0.013 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than squash per 100 grams.
| Eggplant | Squash | |
|---|---|---|
| linoleic acid | 0.063 G | 0.014 G |
| Total | 0.063 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.
Eggplant 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 eggplant or squash contain more calories in 100 grams?Eggplant and squash contain similar amounts of calories - eggplant has 25 calories in 100g and squash has 40 calories.
Does eggplant or squash have more carbohydrates?
By weight, eggplant and squash contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and squash has 10.5g of carbohydrates.
Does eggplant or squash contain more potassium?
Both eggplant and squash are high in potassium. Squash has 20% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and squash has 284mg of potassium.