Rhubarb vs. Squash
Nutrition comparison of Rhubarb and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rhubarb
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rhubarb and squash:
- Both rhubarb and squash are high in calcium and potassium.
- Squash has more beta-carotene and alpha-carotene than rhubarb, however, rhubarb contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Rhubarb (Rhubarb, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rhubarb and squash contain similar amounts of calories - rhubarb has 21 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, rhubarb is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Rhubarb has a macronutrient ratio of 15:77:8 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rhubarb | Squash | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 77% | 90% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Rhubarb and squash contain similar amounts of carbs - rhubarb has 4.5g 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 78% more dietary fiber than rhubarb - rhubarb has 1.8g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Rhubarb and squash contain similar amounts of sugar - rhubarb has 1.1g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Rhubarb and squash contain similar amounts of protein - rhubarb has 0.9g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both rhubarb and squash are low in saturated fat - rhubarb has 0.05g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 89% more Vitamin C than rhubarb - rhubarb has 8mg 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 110 times more Vitamin A than rhubarb - rhubarb has 5ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Rhubarb and squash contain similar amounts of Vitamin E - rhubarb has 0.27mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Rhubarb has 28 times more Vitamin K than squash - rhubarb has 29.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both rhubarb and squash contain significant amounts of riboflavin.
| Rhubarb | Squash | |
|---|---|---|
| Thiamin | 0.02 MG | 0.072 MG |
| Riboflavin | 0.03 MG | 0.017 MG |
| Niacin | 0.3 MG | 0.969 MG |
| Pantothenic acid | 0.085 MG | 0.359 MG |
| Vitamin B6 | 0.024 MG | 0.124 MG |
| Folate | 7 UG | 19 UG |
Minerals
calcium
Both rhubarb and squash are high in calcium. Rhubarb has 110% more calcium than squash - rhubarb has 86mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Rhubarb and squash contain similar amounts of iron - rhubarb has 0.22mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both rhubarb and squash are high in potassium. Rhubarb is very similar to squash for potassium - rhubarb has 288mg 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 rhubarb per 100 grams, however, rhubarb contains more lutein + zeaxanthin than squash per 100 grams.
| Rhubarb | Squash | |
|---|---|---|
| beta-carotene | 61 UG | 4570 UG |
| lutein + zeaxanthin | 170 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, rhubarb has more linoleic acid than squash per 100 grams.
| Rhubarb | Squash | |
|---|---|---|
| linoleic acid | 0.099 G | 0.014 G |
| Total | 0.099 G | 0.014 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Rhubarb or Squash .
Rhubarb 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 rhubarb or squash contain more calories in 100 grams?Rhubarb and squash contain similar amounts of calories - rhubarb has 21 calories in 100g and squash has 40 calories.
Does rhubarb or squash have more carbohydrates?
By weight, rhubarb and squash contain similar amounts of carbs - rhubarb has 4.5g of carbs for 100g and squash has 10.5g of carbohydrates.
Does rhubarb or squash contain more calcium?
Both rhubarb and squash are high in calcium. Rhubarb has 110% more calcium than squash - rhubarb has 86mg of calcium in 100 grams and squash has 41mg of calcium.
Does rhubarb or squash contain more potassium?
Both rhubarb and squash are high in potassium. Rhubarb is very similar to squash for potassium - rhubarb has 288mg of potassium in 100 grams and squash has 284mg of potassium.