Broccoli vs. Squash
Nutrition comparison of Broccoli and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and squash:
- Both squash and broccoli are high in Vitamin C, calcium, dietary fiber and potassium.
- Broccoli has more riboflavin and folate.
- Broccoli is a great source of Vitamin K.
- Squash has more beta-carotene and alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and broccoli contain similar amounts of calories - squash has 40 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Squash | |
|---|---|---|
| Protein | 28% | 8% |
| Carbohydrates | 65% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and broccoli contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both squash and broccoli are high in dietary fiber. Squash has 23% more dietary fiber than broccoli - squash has 3.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Squash and broccoli contain similar amounts of sugar - squash has 2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 213% more protein than squash - squash has 0.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both squash and broccoli are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both squash and broccoli are high in Vitamin C. Broccoli has 491% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 17 times more Vitamin A than broccoli - squash has 558ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Squash and broccoli contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 100 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin and folate. Both broccoli and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Broccoli | Squash | |
|---|---|---|
| Thiamin | 0.071 MG | 0.072 MG |
| Riboflavin | 0.117 MG | 0.017 MG |
| Niacin | 0.639 MG | 0.969 MG |
| Pantothenic acid | 0.573 MG | 0.359 MG |
| Vitamin B6 | 0.175 MG | 0.124 MG |
| Folate | 63 UG | 19 UG |
Minerals
calcium
Both squash and broccoli are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Squash and broccoli contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both squash and broccoli are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than squash per 100 grams.
| Broccoli | Squash | |
|---|---|---|
| beta-carotene | 361 UG | 4570 UG |
| alpha-carotene | 25 UG | 1130 UG |
| lutein + zeaxanthin | 1403 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both broccoli and squash contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Squash | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.024 G |
| Total | 0.0215 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and squash contain small amounts of linoleic acid.
| Broccoli | Squash | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.014 G |
| Total | 0.055 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.
Broccoli g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Squash and broccoli contain similar amounts of calories - squash has 40 calories in 100g and broccoli has 34 calories.
Does squash or broccoli have more carbohydrates?
By weight, squash and broccoli contain similar amounts of carbs - squash has 10.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does squash or broccoli contain more calcium?
Both squash and broccoli are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does squash or broccoli contain more potassium?
Both squash and broccoli are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and broccoli has 316mg of potassium.