Salmon vs. Squash
Nutrition comparison of Salmon and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and squash:
- Both squash and salmon are high in potassium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than squash.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate.
- Salmon is an excellent source of Vitamin D and 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: Salmon (Fish, salmon, pink, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and squash has 69% less calories than salmon - squash has 40 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Salmon has a macronutrient ratio of 67:0:33 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Squash | |
|---|---|---|
| Protein | 67% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 33% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than salmon - squash has 3.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than squash - squash has 2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 21 times more protein than squash - squash has 0.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both squash and salmon are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and squash are low in trans fat - salmon has 0.03g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Squash has less cholesterol than salmon - salmon has 46mg 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 salmon - squash has 15.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has 14 times more Vitamin A than salmon - squash has 558ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than squash - salmon has 435iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and salmon contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Squash and salmon contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate. Both salmon and squash contain significant amounts of thiamin.
| Salmon | Squash | |
|---|---|---|
| Thiamin | 0.08 MG | 0.072 MG |
| Riboflavin | 0.105 MG | 0.017 MG |
| Niacin | 7.995 MG | 0.969 MG |
| Pantothenic acid | 1.03 MG | 0.359 MG |
| Vitamin B6 | 0.611 MG | 0.124 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 486% more calcium than salmon - squash has 41mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Squash and salmon contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both squash and salmon are high in potassium. Salmon has 29% more potassium than squash - squash has 284mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than squash per 100 grams. Both salmon and squash contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Squash | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.024 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than squash per 100 grams.
| Salmon | Squash | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.014 G |
| Total | 0.085 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.
Salmon 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 salmon contain more calories in 100 grams?Salmon is high in calories and squash has 70% less calories than salmon - squash has 40 calories in 100g and salmon has 127 calories.
Is squash or salmon better for protein?
Salmon is a fantastic source of protein and it has 21 times more protein than squash - squash has 0.9g of protein per 100 grams and salmon has 20.5g of protein.
Does squash or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and salmon has no carbs..
Does squash or salmon contain more potassium?
Both squash and salmon are high in potassium. Salmon has 30% more potassium than squash - squash has 284mg of potassium in 100 grams and salmon has 366mg of potassium.