Kumquat vs. Squash
Nutrition comparison of Kumquat and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and squash:
- Both kumquat and squash are high in Vitamin C, calcium and dietary fiber.
- Squash has 3.7 times less sugar than kumquat.
- Squash has more alpha-carotene and beta-carotene than kumquat, however, kumquat contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin and Vitamin B6, however, kumquat contains more riboflavin.
- Squash is a great source of potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 44% less calories than kumquat - kumquat has 71 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, kumquat is lighter in carbs, heavier in fat and similar to squash for protein. Kumquat has a macronutrient ratio of 10:78:12 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Squash | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 78% | 91% |
| Fat | 12% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and squash contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both kumquat and squash are high in dietary fiber. Kumquat has 103% more dietary fiber than squash - kumquat has 6.5g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 3.7 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Kumquat and squash contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both kumquat and squash are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kumquat and squash are high in Vitamin C. Kumquat has 191% more Vitamin C than squash - kumquat has 43.9mg 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 36 times more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Kumquat and squash contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Squash and kumquat contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Squash has more thiamin, niacin and Vitamin B6, however, kumquat contains more riboflavin. Both kumquat and squash contain significant amounts of pantothenic acid and folate.
| Kumquat | Squash | |
|---|---|---|
| Thiamin | 0.037 MG | 0.072 MG |
| Riboflavin | 0.09 MG | 0.017 MG |
| Niacin | 0.429 MG | 0.969 MG |
| Pantothenic acid | 0.208 MG | 0.359 MG |
| Vitamin B6 | 0.036 MG | 0.124 MG |
| Folate | 17 UG | 19 UG |
Minerals
calcium
Both kumquat and squash are high in calcium. Kumquat has 51% more calcium than squash - kumquat has 62mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Kumquat and squash contain similar amounts of iron - kumquat has 0.86mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 53% more potassium than kumquat - kumquat has 186mg 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 alpha-carotene and beta-carotene than kumquat per 100 grams, however, kumquat contains more lutein + zeaxanthin than squash per 100 grams.
| Kumquat | Squash | |
|---|---|---|
| alpha-carotene | 155 UG | 1130 UG |
| lutein + zeaxanthin | 129 UG | ~ |
| beta-carotene | ~ | 4570 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kumquat and squash contain significant amounts of alpha linoleic acid (ALA).
| Kumquat | Squash | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.024 G |
| Total | 0.047 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than squash per 100 grams.
| Kumquat | Squash | |
|---|---|---|
| linoleic acid | 0.124 G | 0.014 G |
| Total | 0.124 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.
Kumquat 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 kumquat or squash contain more calories in 100 grams?Squash has 40% less calories than kumquat - kumquat has 71 calories in 100g and squash has 40 calories.
Does kumquat or squash have more carbohydrates?
By weight, kumquat and squash contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and squash has 10.5g of carbohydrates.
Does kumquat or squash contain more calcium?
Both kumquat and squash are high in calcium. Kumquat has 50% more calcium than squash - kumquat has 62mg of calcium in 100 grams and squash has 41mg of calcium.