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.
Detailed nutritional comparison of figs and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Figs src
Image of Squash src

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, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Squash
Protein 4% 8%
Carbohydrates 93% 90%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Figs or Squash .

Note: The specific food items compared are: Figs (Figs, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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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.