Orange Juice vs. Squash
Nutrition comparison of Orange Juice and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and squash:
- Both orange juice and squash are high in Vitamin C.
- Squash has 3.2 times less sugar than orange juice.
- Squash has more beta-carotene and alpha-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than squash.
- Squash has more niacin and Vitamin B6.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (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
Orange juice and squash contain similar amounts of calories - orange juice has 45 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, orange juice is similar to squash for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Squash | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 90% | 91% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and squash contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 15 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 3.2 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Orange juice and squash contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both orange juice and squash are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange juice and squash are high in Vitamin C. Orange juice has 231% more Vitamin C than squash - orange juice has 50mg 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 54 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Orange juice and squash contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Orange juice and squash contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more niacin and Vitamin B6. Both orange juice and squash contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Orange Juice | Squash | |
|---|---|---|
| Thiamin | 0.09 MG | 0.072 MG |
| Riboflavin | 0.03 MG | 0.017 MG |
| Niacin | 0.4 MG | 0.969 MG |
| Pantothenic acid | 0.19 MG | 0.359 MG |
| Vitamin B6 | 0.04 MG | 0.124 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 273% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Orange juice and squash contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 42% more potassium than orange juice - orange juice has 200mg 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 beta-carotene and alpha-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than squash per 100 grams.
| Orange Juice | Squash | |
|---|---|---|
| beta-carotene | 33 UG | 4570 UG |
| alpha-carotene | 6 UG | 1130 UG |
| lutein + zeaxanthin | 115 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Squash | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.024 G |
| Total | 0.011 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and squash contain small amounts of linoleic acid.
| Orange Juice | Squash | |
|---|---|---|
| linoleic acid | 0.029 G | 0.014 G |
| Total | 0.029 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.
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Orange Juice 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 orange juice or squash contain more calories in 100 grams?Orange juice and squash contain similar amounts of calories - orange juice has 45 calories in 100g and squash has 40 calories.
Does orange juice or squash have more carbohydrates?
By weight, orange juice and squash contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and squash has 10.5g of carbohydrates.