Margarine vs. Squash
Nutrition comparison of Margarine and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and squash:
- Both squash and margarine are high in Vitamin A.
- Margarine has 13.9 times less carbohydrates than squash.
- Margarine has signficantly more Vitamin K than squash.
- Margarine is a great source of Vitamin E.
- Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and squash has 94% less calories than margarine - squash has 40 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is lighter in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Margarine has a macronutrient ratio of 0:0:100 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Squash | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Margarine has 13.9 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than margarine - squash has 3.2g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than squash - squash has 2g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Squash and margarine contain similar amounts of protein - squash has 0.9g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and squash has 100% less saturated fat than margarine - squash has 0.02g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and squash has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 74 times more Vitamin C than margarine - squash has 15.1mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Both squash and margarine are high in Vitamin A. Margarine has 47% more Vitamin A than squash - squash has 558ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 598% more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and squash contain significant amounts of riboflavin.
| Margarine | Squash | |
|---|---|---|
| Thiamin | 0.01 MG | 0.072 MG |
| Riboflavin | 0.037 MG | 0.017 MG |
| Niacin | 0.023 MG | 0.969 MG |
| Pantothenic acid | ~ | 0.359 MG |
| Vitamin B6 | 0.009 MG | 0.124 MG |
| Folate | 1 UG | 19 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 12 times more calcium than margarine - squash has 41mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Squash has 900% more iron than margarine - squash has 0.6mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Squash is a great source of potassium and it has 14 times more potassium than margarine - squash has 284mg of potassium per 100 grams and margarine has 18mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than squash per 100 grams.
| Margarine | Squash | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.024 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than squash per 100 grams.
| Margarine | Squash | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 0.014 G |
| Total | 22.253 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.
Margarine 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 margarine contain more calories in 100 grams?Margarine is high in calories and squash has 90% less calories than margarine - squash has 40 calories in 100g and margarine has 717 calories.
Does squash or margarine have more carbohydrates?
By weight, margarine has 13.9 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and margarine has 0.7g of carbohydrates.