Figs vs. Squash
Nutrition comparison of Figs and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and squash:
- Both squash and figs are high in dietary fiber and potassium.
- Fig has more riboflavin, however, squash contains more niacin and folate.
- Squash has signficantly less sugar than fig.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Figs (Figs, 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 46% less calories than fig - squash has 40 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein and similar to squash for carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 93% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 45% less carbohydrates than fig - squash has 10.5g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both squash and figs are high in dietary fiber. Squash has a little more dietary fiber (10%) than fig by weight - squash has 3.2g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Squash has signficantly less sugar than fig - squash has 2g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Squash and figs contain similar amounts of protein - squash has 0.9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both squash and figs are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 655% more Vitamin C than fig - squash has 15.1mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 78 times more Vitamin A than fig - squash has 558ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Squash and figs contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Squash and figs contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more riboflavin, however, squash contains more niacin and folate. Both figs and squash contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Figs | Squash | |
|---|---|---|
| Thiamin | 0.06 MG | 0.072 MG |
| Riboflavin | 0.05 MG | 0.017 MG |
| Niacin | 0.4 MG | 0.969 MG |
| Pantothenic acid | 0.3 MG | 0.359 MG |
| Vitamin B6 | 0.113 MG | 0.124 MG |
| Folate | 6 UG | 19 UG |
Minerals
calcium
Squash and figs contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Squash and figs contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both squash and figs are high in potassium. Squash has 22% more potassium than fig - squash has 284mg of potassium per 100 grams and fig has 232mg 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,
| Figs | Squash | |
|---|---|---|
| beta-carotene | 85 UG | 4570 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than squash per 100 grams.
| Figs | Squash | |
|---|---|---|
| linoleic acid | 0.144 G | 0.014 G |
| Total | 0.144 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.
Figs g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 figs contain more calories in 100 grams?Squash has 50% less calories than fig - squash has 40 calories in 100g and fig has 74 calories.
Does squash or figs have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than fig - squash has 10.5g of carbs for 100g and fig has 19.2g of carbohydrates.
Does squash or figs contain more potassium?
Both squash and figs are high in potassium. Squash has 20% more potassium than fig - squash has 284mg of potassium in 100 grams and fig has 232mg of potassium.