Granny Smith Apple vs. Squash
Nutrition comparison of Granny Smith Apple and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and squash:
- Both granny smith apple and squash are high in dietary fiber.
- Squash has 3.8 times less sugar than granny smith apple.
- Squash has more beta-carotene and alpha-carotene than granny smith apple, however, granny smith apple 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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and squash contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, granny smith apple is lighter in protein and similar to squash for carbs and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Squash | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 94% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and squash contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both granny smith apple and squash are high in dietary fiber. Squash has 14% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 3.8 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Granny smith apple and squash contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both squash and granny smith apple are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than granny smith apple - squash has 15.1mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has 110 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Granny smith apple and squash contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Granny smith apple and squash contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both granny smith apple and squash contain significant amounts of riboflavin.
| Granny Smith Apple | Squash | |
|---|---|---|
| Thiamin | 0.019 MG | 0.072 MG |
| Riboflavin | 0.025 MG | 0.017 MG |
| Niacin | 0.126 MG | 0.969 MG |
| Pantothenic acid | 0.056 MG | 0.359 MG |
| Vitamin B6 | 0.037 MG | 0.124 MG |
| Folate | 3 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 720% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Squash has 300% more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 137% more potassium than granny smith apple - granny smith apple has 120mg 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 granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than squash per 100 grams.
| Granny Smith Apple | Squash | |
|---|---|---|
| beta-carotene | 59 UG | 4570 UG |
| lutein + zeaxanthin | 64 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Granny Smith Apple 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 granny smith apple or squash contain more calories in 100 grams?Granny smith apple and squash contain similar amounts of calories - granny smith apple has 58 calories in 100g and squash has 40 calories.
Does granny smith apple or squash have more carbohydrates?
By weight, granny smith apple and squash contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and squash has 10.5g of carbohydrates.