Raw Lamb vs. Squash
Nutrition comparison of Raw Lamb and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw lamb
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and squash:
- Both squash and raw lamb are high in potassium.
- Raw lamb has more riboflavin, niacin and Vitamin B12.
- Raw lamb is an excellent source of protein.
- 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: Raw Lamb (Lamb, ground, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw lamb is high in calories and squash has 86% less calories than raw lamb - squash has 40 calories per 100 grams and raw lamb has 282 calories.
For macronutrient ratios, raw lamb is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Raw lamb has a macronutrient ratio of 24:0:76 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Lamb | Squash | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 76% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raw lamb has less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and raw lamb does not contain significant amounts.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than raw lamb - squash has 3.2g of dietary fiber per 100 grams and raw lamb does not contain significant amounts.
sugar
Raw lamb has less sugar than squash - squash has 2g of sugar per 100 grams and raw lamb does not contain significant amounts.
Protein
protein
Raw lamb 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 raw lamb has 16.6g of protein.
Fat
saturated fat
Raw lamb is high in saturated fat and squash has 100% less saturated fat than raw lamb - squash has 0.02g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
cholesterol
Squash has less cholesterol than raw lamb - raw lamb has 73mg of cholesterol 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 raw lamb - squash has 15.1mg of Vitamin C per 100 grams and raw lamb does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than raw lamb - squash has 558ug of Vitamin A per 100 grams and raw lamb does not contain significant amounts.
Vitamin D
Raw lamb and squash contain similar amounts of Vitamin D - raw lamb has 2iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and raw lamb contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and raw lamb has 0.2mg of Vitamin E.
Vitamin K
Squash and raw lamb contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and raw lamb has 3.6ug of Vitamin K.
The B Vitamins
Raw lamb has more riboflavin, niacin and Vitamin B12. Both raw lamb and squash contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Raw Lamb | Squash | |
|---|---|---|
| Thiamin | 0.11 MG | 0.072 MG |
| Riboflavin | 0.21 MG | 0.017 MG |
| Niacin | 5.96 MG | 0.969 MG |
| Pantothenic acid | 0.65 MG | 0.359 MG |
| Vitamin B6 | 0.13 MG | 0.124 MG |
| Folate | 18 UG | 19 UG |
| Vitamin B12 | 2.31 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 156% more calcium than raw lamb - squash has 41mg of calcium per 100 grams and raw lamb has 16mg of calcium.
iron
Raw lamb has 158% more iron than squash - squash has 0.6mg of iron per 100 grams and raw lamb has 1.6mg of iron.
potassium
Both squash and raw lamb are high in potassium. Squash has 28% more potassium than raw lamb - squash has 284mg of potassium per 100 grams and raw lamb has 222mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw lamb has more alpha linoleic acid (ALA) than squash per 100 grams.
| Raw Lamb | Squash | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.024 G |
| Total | 0.42 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, raw lamb has more linoleic acid than squash per 100 grams.
| Raw Lamb | Squash | |
|---|---|---|
| linoleic acid | 1.36 G | 0.014 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.44 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.
Raw Lamb 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 raw lamb contain more calories in 100 grams?Raw lamb is high in calories and squash has 90% less calories than raw lamb - squash has 40 calories in 100g and raw lamb has 282 calories.
Does squash or raw lamb have more carbohydrates?
By weight, raw lamb has fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and raw lamb has no carbs..
Does squash or raw lamb contain more potassium?
Both squash and raw lamb are high in potassium. Squash has 30% more potassium than raw lamb - squash has 284mg of potassium in 100 grams and raw lamb has 222mg of potassium.