Chicken vs. Squash
Nutrition comparison of Cooked Chicken and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and squash:
- Both squash and chicken are high in potassium.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate.
- Chicken is an excellent source of protein.
- Squash has 162.6 times less saturated fat than chicken.
- Squash has signficantly less cholesterol than chicken.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and squash has 79% less calories than chicken - squash has 40 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Chicken has a macronutrient ratio of 49:0:51 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Squash | |
|---|---|---|
| Protein | 49% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 51% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than chicken - squash has 3.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than squash - squash has 2g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 24 times more protein than squash - squash has 0.9g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Squash has 162.6 times less saturated fat than chicken - squash has 0.02g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and squash are low in trans fat - chicken has 0.09g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Squash has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than chicken - squash has 15.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than chicken - squash has 558ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Squash and chicken contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Squash and chicken contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate. Both chicken and squash contain significant amounts of thiamin.
| Chicken | Squash | |
|---|---|---|
| Thiamin | 0.121 MG | 0.072 MG |
| Riboflavin | 0.302 MG | 0.017 MG |
| Niacin | 7.107 MG | 0.969 MG |
| Pantothenic acid | 1.327 MG | 0.359 MG |
| Vitamin B6 | 0.538 MG | 0.124 MG |
| Folate | 2 UG | 19 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 413% more calcium than chicken - squash has 41mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Squash and chicken contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both squash and chicken are high in potassium. Chicken has 138% more potassium than squash - squash has 284mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than squash per 100 grams.
| Chicken | Squash | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.024 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than squash per 100 grams.
| Chicken | Squash | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.014 G |
| Total | 1.838 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.
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and squash has 80% less calories than chicken - squash has 40 calories in 100g and chicken has 189 calories.
Is squash or chicken better for protein?
Chicken is a fantastic source of protein and it has 24 times more protein than squash - squash has 0.9g of protein per 100 grams and chicken has 23.3g of protein.
Does squash or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and chicken has no carbs..
Does squash or chicken contain more potassium?
Both squash and chicken are high in potassium. Chicken has 140% more potassium than squash - squash has 284mg of potassium in 100 grams and chicken has 677mg of potassium.