Acai Berry Juice vs. Squash
Nutrition comparison of Acai Berry 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
acai berry juice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in acai berry juice and squash:
- Both squash and acai berry juice are high in Vitamin A and Vitamin C.
- Acai berry juice is an excellent source of Vitamin E.
- Squash has 4.6 times less sugar than acai berry juice.
- Squash has more alpha-carotene than acai berry juice, however, acai berry juice contains more lycopene and lutein + zeaxanthin than squash.
- Squash has more thiamin and folate, however, acai berry juice contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Acai Berry Juice (Beverages, Acai berry drink, fortified) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 35% less calories than acai berry juice - squash has 40 calories per 100 grams and acai berry juice has 62 calories.
For macronutrient ratios, acai berry juice is lighter in carbs, heavier in fat and similar to squash for protein. Acai berry juice has a macronutrient ratio of 5:83:12 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Acai Berry Juice | Squash | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 83% | 91% |
| Fat | 12% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and acai berry juice contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and acai berry juice has 12.8g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 167% more dietary fiber than acai berry juice - squash has 3.2g of dietary fiber per 100 grams and acai berry juice has 1.2g of dietary fiber.
sugar
Squash has 4.6 times less sugar than acai berry juice - squash has 2g of sugar per 100 grams and acai berry juice has 11.1g of sugar.
Protein
protein
Squash and acai berry juice contain similar amounts of protein - squash has 0.9g of protein per 100 grams and acai berry juice has 0.83g of protein.
Fat
saturated fat
Both squash and acai berry juice are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and acai berry juice does not contain significant amounts.
Vitamins
Vitamin C
Both squash and acai berry juice are high in Vitamin C. Acai berry juice has 179% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and acai berry juice has 42.1mg of Vitamin C.
Vitamin A
Both squash and acai berry juice are high in Vitamin A. Squash has 15% more Vitamin A than acai berry juice - squash has 558ug of Vitamin A per 100 grams and acai berry juice has 485ug of Vitamin A.
Vitamin E
Acai berry juice is an excellent source of Vitamin E and it has 761% more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and acai berry juice has 11.1mg of Vitamin E.
Vitamin K
Squash and acai berry juice contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and acai berry juice has 16.7ug of Vitamin K.
The B Vitamins
Squash has more thiamin and folate, however, acai berry juice contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both acai berry juice and squash contain significant amounts of riboflavin.
| Acai Berry Juice | Squash | |
|---|---|---|
| Thiamin | 0.03 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.017 MG |
| Niacin | 9.06 MG | 0.969 MG |
| Pantothenic acid | 3.333 MG | 0.359 MG |
| Vitamin B6 | 1.1 MG | 0.124 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 0.4 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 116% more calcium than acai berry juice - squash has 41mg of calcium per 100 grams and acai berry juice has 19mg of calcium.
iron
Squash has 275% more iron than acai berry juice - squash has 0.6mg of iron per 100 grams and acai berry juice has 0.16mg of iron.
potassium
Squash is a great source of potassium and it has 118% more potassium than acai berry juice - squash has 284mg of potassium per 100 grams and acai berry juice has 130mg 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 alpha-carotene than acai berry juice per 100 grams, however, acai berry juice contains more lycopene and lutein + zeaxanthin than squash per 100 grams. Both acai berry juice and squash contain significant amounts of beta-carotene.
| Acai Berry Juice | Squash | |
|---|---|---|
| beta-carotene | 5784 UG | 4570 UG |
| alpha-carotene | 46 UG | 1130 UG |
| lycopene | 899 UG | ~ |
| lutein + zeaxanthin | 783 UG | ~ |
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: Acai Berry Juice (Beverages, Acai berry drink, fortified) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Acai Berry 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 squash or acai berry juice contain more calories in 100 grams?Squash has 40% less calories than acai berry juice - squash has 40 calories in 100g and acai berry juice has 62 calories.
Does squash or acai berry juice have more carbohydrates?
By weight, squash and acai berry juice contain similar amounts of carbs - squash has 10.5g of carbs for 100g and acai berry juice has 12.8g of carbohydrates.