Cranberry vs. Squash
Nutrition comparison of Cranberry and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and squash:
- Both squash and cranberry are high in Vitamin C and dietary fiber.
- Squash has more beta-carotene and alpha-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin, Vitamin B6 and folate.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Cranberry (Cranberries, 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 cranberry contain similar amounts of calories - squash has 40 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to squash for fat. Cranberry has a macronutrient ratio of 4:95:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and cranberry contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both squash and cranberry are high in dietary fiber. Squash is very similar to squash for dietary fiber - squash has 3.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Squash and cranberry contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Squash and cranberry contain similar amounts of protein - squash has 0.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both squash and cranberry are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both squash and cranberry are high in Vitamin C. Squash has a little more Vitamin C (8%) than cranberry by weight - squash has 15.1mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than cranberry - squash has 558ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Squash and cranberry contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Squash and cranberry contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, Vitamin B6 and folate. Both cranberry and squash contain significant amounts of riboflavin and pantothenic acid.
| Cranberry | Squash | |
|---|---|---|
| Thiamin | 0.012 MG | 0.072 MG |
| Riboflavin | 0.02 MG | 0.017 MG |
| Niacin | 0.101 MG | 0.969 MG |
| Pantothenic acid | 0.295 MG | 0.359 MG |
| Vitamin B6 | 0.057 MG | 0.124 MG |
| Folate | 1 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 413% more calcium than cranberry - squash has 41mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Squash and cranberry contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Squash is a great source of potassium and it has 255% more potassium than cranberry - squash has 284mg of potassium per 100 grams and cranberry has 80mg 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 cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than squash per 100 grams.
| Cranberry | Squash | |
|---|---|---|
| beta-carotene | 38 UG | 4570 UG |
| lutein + zeaxanthin | 91 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and squash contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Squash | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.024 G |
| Total | 0.022 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and squash contain small amounts of linoleic acid.
| Cranberry | Squash | |
|---|---|---|
| linoleic acid | 0.033 G | 0.014 G |
| Total | 0.033 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.
Cranberry 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 cranberry contain more calories in 100 grams?Squash and cranberry contain similar amounts of calories - squash has 40 calories in 100g and cranberry has 46 calories.
Does squash or cranberry have more carbohydrates?
By weight, squash and cranberry contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cranberry has 12g of carbohydrates.