Cauliflower vs. Squash
Nutrition comparison of Cauliflower and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and squash:
- Both squash and cauliflower are high in Vitamin C and potassium.
- Cauliflower has more riboflavin and folate.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, 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 cauliflower contain similar amounts of calories - squash has 40 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Squash | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 66% | 91% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and cauliflower contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 60% more dietary fiber than cauliflower - squash has 3.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Squash and cauliflower contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Squash and cauliflower contain similar amounts of protein - squash has 0.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both squash and cauliflower are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both squash and cauliflower are high in Vitamin C. Cauliflower has 219% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - squash has 558ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Squash and cauliflower contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Squash and cauliflower contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin and folate. Both cauliflower and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cauliflower | Squash | |
|---|---|---|
| Thiamin | 0.05 MG | 0.072 MG |
| Riboflavin | 0.06 MG | 0.017 MG |
| Niacin | 0.507 MG | 0.969 MG |
| Pantothenic acid | 0.667 MG | 0.359 MG |
| Vitamin B6 | 0.184 MG | 0.124 MG |
| Folate | 57 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 86% more calcium than cauliflower - squash has 41mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Squash and cauliflower contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both squash and cauliflower are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and cauliflower has 299mg 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,
| Cauliflower | Squash | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | ~ |
| beta-carotene | ~ | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and squash contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Squash | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.024 G |
| Total | 0.015 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and squash contain small amounts of linoleic acid.
| Cauliflower | Squash | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.014 G |
| Total | 0.019 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: Cauliflower (Cauliflower, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cauliflower 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 cauliflower contain more calories in 100 grams?Squash and cauliflower contain similar amounts of calories - squash has 40 calories in 100g and cauliflower has 25 calories.
Does squash or cauliflower have more carbohydrates?
By weight, squash and cauliflower contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does squash or cauliflower contain more potassium?
Both squash and cauliflower are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and cauliflower has 299mg of potassium.