Nectarine vs. Squash
Nutrition comparison of Nectarine and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and squash:
- Both squash and nectarine are high in potassium.
- Squash has 75% less sugar than nectarine.
- Squash has more beta-carotene and alpha-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, Vitamin B6 and folate.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and nectarine contain similar amounts of calories - squash has 40 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is lighter in carbs, heavier in fat and similar to squash for protein. Nectarine has a macronutrient ratio of 9:85:6 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Squash | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 85% | 91% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and nectarine contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 88% more dietary fiber than nectarine - squash has 3.2g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Squash has 75% less sugar than nectarine - squash has 2g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Squash and nectarine contain similar amounts of protein - squash has 0.9g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both squash and nectarine are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 180% more Vitamin C than nectarine - squash has 15.1mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 31 times more Vitamin A than nectarine - squash has 558ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Squash and nectarine contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Squash and nectarine contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Squash has more thiamin, Vitamin B6 and folate. Both nectarine and squash contain significant amounts of riboflavin, niacin and pantothenic acid.
| Nectarine | Squash | |
|---|---|---|
| Thiamin | 0.034 MG | 0.072 MG |
| Riboflavin | 0.027 MG | 0.017 MG |
| Niacin | 1.125 MG | 0.969 MG |
| Pantothenic acid | 0.185 MG | 0.359 MG |
| Vitamin B6 | 0.025 MG | 0.124 MG |
| Folate | 5 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 583% more calcium than nectarine - squash has 41mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Squash and nectarine contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both squash and nectarine are high in potassium. Squash has 41% more potassium than nectarine - squash has 284mg of potassium per 100 grams and nectarine has 201mg 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 nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than squash per 100 grams.
| Nectarine | Squash | |
|---|---|---|
| beta-carotene | 150 UG | 4570 UG |
| lutein + zeaxanthin | 130 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Squash | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.024 G |
| Total | 0.002 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than squash per 100 grams.
| Nectarine | Squash | |
|---|---|---|
| linoleic acid | 0.111 G | 0.014 G |
| Total | 0.111 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.
Nectarine 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 nectarine contain more calories in 100 grams?Squash and nectarine contain similar amounts of calories - squash has 40 calories in 100g and nectarine has 44 calories.
Does squash or nectarine have more carbohydrates?
By weight, squash and nectarine contain similar amounts of carbs - squash has 10.5g of carbs for 100g and nectarine has 10.6g of carbohydrates.
Does squash or nectarine contain more potassium?
Both squash and nectarine are high in potassium. Squash has 40% more potassium than nectarine - squash has 284mg of potassium in 100 grams and nectarine has 201mg of potassium.