Carrot Juice vs. Squash
Nutrition comparison of Carrot 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
carrot juice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and squash:
- Both squash and carrot juice are high in Vitamin A and potassium.
- Carrot juice has more riboflavin, however, squash contains more niacin and folate.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and carrot juice contain similar amounts of calories - squash has 40 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is similar to squash for protein, carbs and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Squash | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 88% | 91% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and carrot juice contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 300% more dietary fiber than carrot juice - squash has 3.2g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Squash and carrot juice contain similar amounts of sugar - squash has 2g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Squash and carrot juice contain similar amounts of protein - squash has 0.9g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both squash and carrot juice are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 78% more Vitamin C than carrot juice - squash has 15.1mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both squash and carrot juice are high in Vitamin A. Carrot juice has 71% more Vitamin A than squash - squash has 558ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Squash and carrot juice contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Squash and carrot juice contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more riboflavin, however, squash contains more niacin and folate. Both carrot juice and squash contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Carrot Juice | Squash | |
|---|---|---|
| Thiamin | 0.092 MG | 0.072 MG |
| Riboflavin | 0.055 MG | 0.017 MG |
| Niacin | 0.386 MG | 0.969 MG |
| Pantothenic acid | 0.228 MG | 0.359 MG |
| Vitamin B6 | 0.217 MG | 0.124 MG |
| Folate | 4 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 71% more calcium than carrot juice - squash has 41mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Squash and carrot juice contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both squash and carrot juice are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and carrot juice has 292mg 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,
| Carrot Juice | Squash | |
|---|---|---|
| beta-carotene | 9303 UG | 4570 UG |
| alpha-carotene | 4342 UG | 1130 UG |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Carrot Juice | Squash | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.024 G |
| Total | 0.009 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, carrot juice has more linoleic acid than squash per 100 grams.
| Carrot Juice | Squash | |
|---|---|---|
| linoleic acid | 0.061 G | 0.014 G |
| Total | 0.061 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.
Note: The specific food items compared are: Carrot Juice (Carrot juice, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Carrot 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 carrot juice contain more calories in 100 grams?Squash and carrot juice contain similar amounts of calories - squash has 40 calories in 100g and carrot juice has 40 calories.
Does squash or carrot juice have more carbohydrates?
By weight, squash and carrot juice contain similar amounts of carbs - squash has 10.5g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does squash or carrot juice contain more potassium?
Both squash and carrot juice are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and carrot juice has 292mg of potassium.