Peanuts vs. Squash
Nutrition comparison of Peanuts and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and squash:
- Both squash and peanuts are high in calcium, dietary fiber and potassium.
- Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is an excellent source of protein.
- Squash has 51% less carbohydrates than peanut.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and squash has 93% less calories than peanut - squash has 40 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Squash | |
|---|---|---|
| Protein | 16% | 8% |
| Carbohydrates | 14% | 91% |
| Fat | 71% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 51% less carbohydrates than peanut - squash has 10.5g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both squash and peanuts are high in dietary fiber. Peanut has 163% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Squash and peanuts contain similar amounts of sugar - squash has 2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 26 times more protein than squash - squash has 0.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and squash has 100% less saturated fat than peanut - squash has 0.02g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and squash are low in trans fat - peanut has 0.03g 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 more Vitamin C than peanut - squash has 15.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than peanut - squash has 558ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 282% more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Squash and peanuts contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and squash contain significant amounts of thiamin.
| Peanuts | Squash | |
|---|---|---|
| Thiamin | 0.152 MG | 0.072 MG |
| Riboflavin | 0.197 MG | 0.017 MG |
| Niacin | 14.355 MG | 0.969 MG |
| Pantothenic acid | 1.011 MG | 0.359 MG |
| Vitamin B6 | 0.466 MG | 0.124 MG |
| Folate | 97 UG | 19 UG |
Minerals
calcium
Both squash and peanuts are high in calcium. Peanut has 41% more calcium than squash - squash has 41mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 163% more iron than squash - squash has 0.6mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both squash and peanuts are high in potassium. Peanut has 123% more potassium than squash - squash has 284mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanuts and squash contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Squash | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.024 G |
| Total | 0.026 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than squash per 100 grams.
| Peanuts | Squash | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.014 G |
| Total | 9.719 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.
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and squash has 90% less calories than peanut - squash has 40 calories in 100g and peanut has 587 calories.
Does squash or peanuts have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than peanut - squash has 10.5g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does squash or peanuts contain more calcium?
Both squash and peanuts are high in calcium. Peanut has 40% more calcium than squash - squash has 41mg of calcium in 100 grams and peanut has 58mg of calcium.
Does squash or peanuts contain more potassium?
Both squash and peanuts are high in potassium. Peanut has 120% more potassium than squash - squash has 284mg of potassium in 100 grams and peanut has 634mg of potassium.