Mint vs. Squash
Nutrition comparison of Mint and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and squash:
- Both squash and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Mint has more riboflavin and folate.
- Mint is an excellent source of iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 43% less calories than mint - squash has 40 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Mint has a macronutrient ratio of 18:72:10 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Squash | |
|---|---|---|
| Protein | 18% | 8% |
| Carbohydrates | 72% | 90% |
| Fat | 10% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and mint contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both squash and mint are high in dietary fiber. Mint has 150% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than squash - squash has 2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 317% more protein than squash - squash has 0.9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both squash and mint are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both squash and mint are high in Vitamin C. Mint has 111% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both squash and mint are high in Vitamin A. Squash has 163% more Vitamin A than mint - squash has 558ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Squash has more Vitamin E than mint - squash has 1.3mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Squash and mint contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin and folate. Both mint and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Mint | Squash | |
|---|---|---|
| Thiamin | 0.082 MG | 0.072 MG |
| Riboflavin | 0.266 MG | 0.017 MG |
| Niacin | 1.706 MG | 0.969 MG |
| Pantothenic acid | 0.338 MG | 0.359 MG |
| Vitamin B6 | 0.129 MG | 0.124 MG |
| Folate | 114 UG | 19 UG |
Minerals
calcium
Both squash and mint are high in calcium. Mint has 493% more calcium than squash - squash has 41mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 747% more iron than squash - squash has 0.6mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both squash and mint are high in potassium. Mint has 100% more potassium than squash - squash has 284mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than squash per 100 grams.
| Mint | Squash | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.024 G |
| Total | 0.435 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than squash per 100 grams.
| Mint | Squash | |
|---|---|---|
| linoleic acid | 0.069 G | 0.014 G |
| Total | 0.069 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 Mint or Squash .
Mint 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 mint contain more calories in 100 grams?Squash has 40% less calories than mint - squash has 40 calories in 100g and mint has 70 calories.
Does squash or mint have more carbohydrates?
By weight, squash and mint contain similar amounts of carbs - squash has 10.5g of carbs for 100g and mint has 14.9g of carbohydrates.
Does squash or mint contain more calcium?
Both squash and mint are high in calcium. Mint has 490% more calcium than squash - squash has 41mg of calcium in 100 grams and mint has 243mg of calcium.
Does squash or mint contain more iron?
Mint is an abundant source of iron and it has 750% more iron than squash - squash has 0.6mg of iron in 100 grams and mint has 5.1mg of iron.
Does squash or mint contain more potassium?
Both squash and mint are high in potassium. Mint has 100% more potassium than squash - squash has 284mg of potassium in 100 grams and mint has 569mg of potassium.