Avocado vs. Squash
Nutrition comparison of Avocado and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and squash:
- Both squash and avocado are high in dietary fiber and potassium.
- Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Squash has 110.8 times less saturated fat than avocado.
- Squash has more beta-carotene and alpha-carotene than avocado, however, avocado contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and squash has 76% less calories than avocado - squash has 40 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Avocado has a macronutrient ratio of 4:19:77 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 19% | 91% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and avocado contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both squash and avocado are high in dietary fiber. Avocado has 113% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Squash and avocado contain similar amounts of sugar - squash has 2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Squash and avocado contain similar amounts of protein - squash has 0.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Squash has 110.8 times less saturated fat than avocado - squash has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 72% more Vitamin C than avocado - squash has 15.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 78 times more Vitamin A than avocado - squash has 558ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Squash and avocado contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Squash and avocado contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both avocado and squash contain significant amounts of thiamin and niacin.
| Avocado | Squash | |
|---|---|---|
| Thiamin | 0.075 MG | 0.072 MG |
| Riboflavin | 0.143 MG | 0.017 MG |
| Niacin | 1.912 MG | 0.969 MG |
| Pantothenic acid | 1.463 MG | 0.359 MG |
| Vitamin B6 | 0.287 MG | 0.124 MG |
| Folate | 89 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 215% more calcium than avocado - squash has 41mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Squash and avocado contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both squash and avocado are high in potassium. Avocado has 79% more potassium than squash - squash has 284mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than squash per 100 grams.
| Avocado | Squash | |
|---|---|---|
| beta-carotene | 63 UG | 4570 UG |
| alpha-carotene | 24 UG | 1130 UG |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than squash per 100 grams.
| Avocado | Squash | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.024 G |
| Total | 0.125 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than squash per 100 grams.
| Avocado | Squash | |
|---|---|---|
| linoleic acid | 1.674 G | 0.014 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and squash has 80% less calories than avocado - squash has 40 calories in 100g and avocado has 167 calories.
Does squash or avocado have more carbohydrates?
By weight, squash and avocado contain similar amounts of carbs - squash has 10.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does squash or avocado contain more potassium?
Both squash and avocado are high in potassium. Avocado has 80% more potassium than squash - squash has 284mg of potassium in 100 grams and avocado has 507mg of potassium.