Cherries vs. Squash
Nutrition comparison of Cherries and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and squash:
- Both squash and cherries are high in dietary fiber and potassium.
- Squash has 5.5 times less sugar than cherry.
- Squash has more beta-carotene and alpha-carotene than cherry, however, cherry contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin, Vitamin B6 and folate.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 37% less calories than cherry - squash has 40 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is similar to squash for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Squash | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and cherries contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both squash and cherries are high in dietary fiber. Squash has 52% more dietary fiber than cherry - squash has 3.2g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Squash has 5.5 times less sugar than cherry - squash has 2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Squash and cherries contain similar amounts of protein - squash has 0.9g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both squash and cherries are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 116% more Vitamin C than cherry - squash has 15.1mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than cherry - squash has 558ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Squash and cherries contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Squash and cherries contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, Vitamin B6 and folate. Both cherries and squash contain significant amounts of riboflavin and pantothenic acid.
| Cherries | Squash | |
|---|---|---|
| Thiamin | 0.027 MG | 0.072 MG |
| Riboflavin | 0.033 MG | 0.017 MG |
| Niacin | 0.154 MG | 0.969 MG |
| Pantothenic acid | 0.199 MG | 0.359 MG |
| Vitamin B6 | 0.049 MG | 0.124 MG |
| Folate | 4 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 215% more calcium than cherry - squash has 41mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Squash and cherries contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both squash and cherries are high in potassium. Squash has 28% more potassium than cherry - squash has 284mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than squash per 100 grams.
| Cherries | Squash | |
|---|---|---|
| beta-carotene | 38 UG | 4570 UG |
| lutein + zeaxanthin | 85 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and squash contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Squash | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.024 G |
| Total | 0.026 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and squash contain small amounts of linoleic acid.
| Cherries | Squash | |
|---|---|---|
| linoleic acid | 0.027 G | 0.014 G |
| Total | 0.027 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.
Cherries 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 cherries contain more calories in 100 grams?Squash has 40% less calories than cherry - squash has 40 calories in 100g and cherry has 63 calories.
Does squash or cherries have more carbohydrates?
By weight, squash and cherries contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cherry has 16g of carbohydrates.
Does squash or cherries contain more potassium?
Both squash and cherries are high in potassium. Squash has 30% more potassium than cherry - squash has 284mg of potassium in 100 grams and cherry has 222mg of potassium.