Fries vs. Squash
Nutrition comparison of Fries and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and squash:
- Both squash and fries are high in dietary fiber and potassium.
- Fry has more lutein + zeaxanthin than squash, however, squash contains more beta-carotene and alpha-carotene than fry.
- Fry has more thiamin, niacin and Vitamin B6.
- Squash has 121.9 times less saturated fat than fry.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and squash has 87% less calories than fry - squash has 40 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Fries has a macronutrient ratio of 4:53:43 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 53% | 91% |
| Fat | 43% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and squash has 75% less carbohydrates than fry - squash has 10.5g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both squash and fries are high in dietary fiber. Fry has 19% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Squash and fries contain similar amounts of sugar - squash has 2g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 281% more protein than squash - squash has 0.9g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Squash has 121.9 times less saturated fat than fry - squash has 0.02g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and squash are low in trans fat - fry has 0.06g of trans fat per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 221% more Vitamin C than fry - squash has 15.1mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than fry - squash has 558ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Squash and fries contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Squash and fries contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin and Vitamin B6. Both fries and squash contain significant amounts of riboflavin, pantothenic acid and folate.
| Fries | Squash | |
|---|---|---|
| Thiamin | 0.17 MG | 0.072 MG |
| Riboflavin | 0.039 MG | 0.017 MG |
| Niacin | 3.004 MG | 0.969 MG |
| Pantothenic acid | 0.58 MG | 0.359 MG |
| Vitamin B6 | 0.372 MG | 0.124 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 128% more calcium than fry - squash has 41mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Squash and fries contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both squash and fries are high in potassium. Fry has 104% more potassium than squash - squash has 284mg of potassium per 100 grams and fry has 579mg 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, fry has more lutein + zeaxanthin than squash per 100 grams, however, squash contains more beta-carotene and alpha-carotene than fry per 100 grams.
| Fries | Squash | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | ~ |
| beta-carotene | ~ | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than squash per 100 grams.
| Fries | Squash | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.024 G |
| Total | 0.436 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than squash per 100 grams.
| Fries | Squash | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.014 G |
| Total | 4.977 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.
Fries 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 fries contain more calories in 100 grams?Fry is high in calories and squash has 90% less calories than fry - squash has 40 calories in 100g and fry has 312 calories.
Does squash or fries have more carbohydrates?
By weight, fry is high in carbohydrates and squash has 80% fewer carbohydrates than fry - squash has 10.5g of carbs for 100g and fry has 41.4g of carbohydrates.
Does squash or fries contain more potassium?
Both squash and fries are high in potassium. Fry has 100% more potassium than squash - squash has 284mg of potassium in 100 grams and fry has 579mg of potassium.