Egg vs. Squash
Nutrition comparison of Egg and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and squash:
- Both squash and egg are high in Vitamin A and calcium.
- Egg has 13.5 times less carbohydrates than squash.
- Egg has more lutein + zeaxanthin than squash, however, squash contains more beta-carotene and alpha-carotene than egg.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, squash contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- For omega-3 fatty acids, egg has more dha than squash.
- Squash has 163.5 times less saturated fat than egg.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and squash has 72% less calories than egg - squash has 40 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Egg has a macronutrient ratio of 36:2:62 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Squash | |
|---|---|---|
| Protein | 36% | 8% |
| Carbohydrates | 2% | 91% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 13.5 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than egg - squash has 3.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Squash and egg contain similar amounts of sugar - squash has 2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 12 times more protein than squash - squash has 0.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Squash has 163.5 times less saturated fat than egg - squash has 0.02g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and squash are low in trans fat - egg has 0.04g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Egg is high in cholesterol and squash has less cholesterol than egg - egg has 372mg 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 egg - squash has 15.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both squash and egg are high in Vitamin A. Squash has 249% more Vitamin A than egg - squash has 558ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than squash - egg has 82iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and egg contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Squash and egg contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, squash contains more niacin. Both egg and squash contain significant amounts of thiamin and Vitamin B6.
| Egg | Squash | |
|---|---|---|
| Thiamin | 0.04 MG | 0.072 MG |
| Riboflavin | 0.457 MG | 0.017 MG |
| Niacin | 0.075 MG | 0.969 MG |
| Pantothenic acid | 1.533 MG | 0.359 MG |
| Vitamin B6 | 0.17 MG | 0.124 MG |
| Folate | 47 UG | 19 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both squash and egg are high in calcium. Egg has 37% more calcium than squash - squash has 41mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 192% more iron than squash - squash has 0.6mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Squash is a great source of potassium and it has 106% more potassium than egg - squash has 284mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than squash per 100 grams, however, squash contains more beta-carotene and alpha-carotene than egg per 100 grams.
| Egg | Squash | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than squash per 100 grams. Both egg and squash contain significant amounts of alpha linoleic acid (ALA).
| Egg | Squash | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.024 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than squash per 100 grams.
| Egg | Squash | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.014 G |
| Total | 1.577 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.
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and squash has 70% less calories than egg - squash has 40 calories in 100g and egg has 143 calories.
Is squash or egg better for protein?
Egg is a fantastic source of protein and it has 12 times more protein than squash - squash has 0.9g of protein per 100 grams and egg has 12.6g of protein.
Does squash or egg have more carbohydrates?
By weight, egg has 13.5 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and egg has 0.72g of carbohydrates.
Does squash or egg contain more calcium?
Both squash and egg are high in calcium. Egg has 40% more calcium than squash - squash has 41mg of calcium in 100 grams and egg has 56mg of calcium.