Oats vs. Squash
Nutrition comparison of Oats and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and squash:
- Both squash and oats are high in calcium, dietary fiber and potassium.
- Oat has more thiamin, riboflavin, pantothenic acid and folate.
- Oat is an excellent source of iron and protein.
- Squash has 63 times less saturated fat than oat.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and squash has 90% less calories than oat - squash has 40 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Oats has a macronutrient ratio of 17:67:16 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Squash | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 67% | 91% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and squash has 84% less carbohydrates than oat - squash has 10.5g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both squash and oats are high in dietary fiber. Oat has 231% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than squash - squash has 2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 17 times more protein than squash - squash has 0.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Squash has 63 times less saturated fat than oat - squash has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than oat - squash has 15.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than oat - squash has 558ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Squash has more Vitamin E than oat - squash has 1.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Squash and oats contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate. Both oats and squash contain significant amounts of niacin and Vitamin B6.
| Oats | Squash | |
|---|---|---|
| Thiamin | 0.763 MG | 0.072 MG |
| Riboflavin | 0.139 MG | 0.017 MG |
| Niacin | 0.961 MG | 0.969 MG |
| Pantothenic acid | 1.349 MG | 0.359 MG |
| Vitamin B6 | 0.119 MG | 0.124 MG |
| Folate | 56 UG | 19 UG |
Minerals
calcium
Both squash and oats are high in calcium. Oat has 32% more calcium than squash - squash has 41mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 687% more iron than squash - squash has 0.6mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both squash and oats are high in potassium. Oat has 51% more potassium than squash - squash has 284mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than squash per 100 grams.
| Oats | Squash | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.024 G |
| Total | 0.111 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than squash per 100 grams.
| Oats | Squash | |
|---|---|---|
| linoleic acid | 2.424 G | 0.014 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and squash has 90% less calories than oat - squash has 40 calories in 100g and oat has 389 calories.
Does squash or oats have more carbohydrates?
By weight, oat is high in carbohydrates and squash has 80% fewer carbohydrates than oat - squash has 10.5g of carbs for 100g and oat has 66.3g of carbohydrates.
Does squash or oats contain more calcium?
Both squash and oats are high in calcium. Oat has 30% more calcium than squash - squash has 41mg of calcium in 100 grams and oat has 54mg of calcium.
Does squash or oats contain more iron?
Oat is an abundant source of iron and it has 690% more iron than squash - squash has 0.6mg of iron in 100 grams and oat has 4.7mg of iron.
Does squash or oats contain more potassium?
Both squash and oats are high in potassium. Oat has 50% more potassium than squash - squash has 284mg of potassium in 100 grams and oat has 429mg of potassium.