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.
Detailed nutritional comparison of grapefruit and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Grapefruit src
Image of Squash src

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 7:91:2 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapefruit Squash
Protein 7% 8%
Carbohydrates 91% 90%
Fat 2% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Grapefruit or Squash .

Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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G Water G
G Starch G
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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.