Grapefruit vs. Squash
Nutrition comparison of Grapefruit and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and squash:
- Both squash and grapefruit are high in Vitamin C.
- Squash has 71% less sugar than grapefruit.
- Squash has more beta-carotene and alpha-carotene than grapefruit, however, grapefruit contains more lycopene than squash.
- Squash has more niacin and Vitamin B6.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and grapefruit contain similar amounts of calories - squash has 40 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to squash for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Squash | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and grapefruit contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 100% more dietary fiber than grapefruit - squash has 3.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Squash has 71% less sugar than grapefruit - squash has 2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Squash and grapefruit contain similar amounts of protein - squash has 0.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both squash and grapefruit are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both squash and grapefruit are high in Vitamin C. Grapefruit has 107% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 862% more Vitamin A than grapefruit - squash has 558ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Squash and grapefruit contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Squash and grapefruit contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Squash has more niacin and Vitamin B6. Both grapefruit and squash contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Grapefruit | Squash | |
|---|---|---|
| Thiamin | 0.043 MG | 0.072 MG |
| Riboflavin | 0.031 MG | 0.017 MG |
| Niacin | 0.204 MG | 0.969 MG |
| Pantothenic acid | 0.262 MG | 0.359 MG |
| Vitamin B6 | 0.053 MG | 0.124 MG |
| Folate | 13 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 86% more calcium than grapefruit - squash has 41mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Squash has 650% more iron than grapefruit - squash has 0.6mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Squash is a great source of potassium and it has 110% more potassium than grapefruit - squash has 284mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit per 100 grams, however, grapefruit contains more lycopene than squash per 100 grams.
| Grapefruit | Squash | |
|---|---|---|
| beta-carotene | 686 UG | 4570 UG |
| alpha-carotene | 3 UG | 1130 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Squash | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.024 G |
| Total | 0.008 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and squash contain small amounts of linoleic acid.
| Grapefruit | Squash | |
|---|---|---|
| linoleic acid | 0.029 G | 0.014 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Grapefruit 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 grapefruit contain more calories in 100 grams?Squash and grapefruit contain similar amounts of calories - squash has 40 calories in 100g and grapefruit has 42 calories.
Does squash or grapefruit have more carbohydrates?
By weight, squash and grapefruit contain similar amounts of carbs - squash has 10.5g of carbs for 100g and grapefruit has 10.7g of carbohydrates.