Kiwi vs. Squash
Nutrition comparison of Kiwi and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and squash:
- Both kiwi and squash are high in Vitamin C, dietary fiber and potassium.
- Squash has 3.5 times less sugar than kiwi.
- Squash has more beta-carotene and alpha-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than squash.
- Squash has more thiamin and niacin.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 34% less calories than kiwi - kiwi has 61 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to squash for protein. Kiwi has a macronutrient ratio of 7:87:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Squash | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 87% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and squash contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both kiwi and squash are high in dietary fiber. Kiwi is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 3.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Kiwi and squash contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both kiwi and squash are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and squash are high in Vitamin C. Kiwi has 514% more Vitamin C than squash - kiwi has 92.7mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 138 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Kiwi and squash contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Kiwi has 39 times more Vitamin K than squash - kiwi has 40.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin and niacin. Both kiwi and squash contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Squash | |
|---|---|---|
| Thiamin | 0.027 MG | 0.072 MG |
| Riboflavin | 0.025 MG | 0.017 MG |
| Niacin | 0.341 MG | 0.969 MG |
| Pantothenic acid | 0.183 MG | 0.359 MG |
| Vitamin B6 | 0.063 MG | 0.124 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Kiwi and squash contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Kiwi and squash contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both kiwi and squash are high in potassium. Kiwi has a little more potassium (10%) than squash by weight - kiwi has 312mg of potassium per 100 grams and squash has 284mg 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 kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than squash per 100 grams.
| Kiwi | Squash | |
|---|---|---|
| beta-carotene | 52 UG | 4570 UG |
| lutein + zeaxanthin | 122 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and squash contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Squash | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.024 G |
| Total | 0.042 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than squash per 100 grams.
| Kiwi | Squash | |
|---|---|---|
| linoleic acid | 0.246 G | 0.014 G |
| Total | 0.246 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.
Kiwi 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 kiwi or squash contain more calories in 100 grams?Squash has 30% less calories than kiwi - kiwi has 61 calories in 100g and squash has 40 calories.
Does kiwi or squash have more carbohydrates?
By weight, kiwi and squash contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and squash has 10.5g of carbohydrates.
Does kiwi or squash contain more potassium?
Both kiwi and squash are high in potassium. Kiwi has a little more potassium ( 10%) than squash by weight - kiwi has 312mg of potassium in 100 grams and squash has 284mg of potassium.