Mango vs. Squash
Nutrition comparison of Mango and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and squash:
- Both squash and mango are high in Vitamin C.
- Squash has 5.9 times less sugar than mango.
- Squash has more beta-carotene and alpha-carotene than mango, however, mango contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, however, mango contains more folate.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and mango contain similar amounts of calories - squash has 40 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is similar to squash for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Squash | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 90% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and mango contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 100% more dietary fiber than mango - squash has 3.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Squash has 5.9 times less sugar than mango - squash has 2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Squash and mango contain similar amounts of protein - squash has 0.9g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both squash and mango are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both squash and mango are high in Vitamin C. Mango has 141% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 933% more Vitamin A than mango - squash has 558ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Squash and mango contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Squash and mango contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Squash has more thiamin, however, mango contains more folate. Both mango and squash contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mango | Squash | |
|---|---|---|
| Thiamin | 0.028 MG | 0.072 MG |
| Riboflavin | 0.038 MG | 0.017 MG |
| Niacin | 0.669 MG | 0.969 MG |
| Pantothenic acid | 0.197 MG | 0.359 MG |
| Vitamin B6 | 0.119 MG | 0.124 MG |
| Folate | 43 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 273% more calcium than mango - squash has 41mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Squash has 275% more iron than mango - squash has 0.6mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Squash is a great source of potassium and it has 69% more potassium than mango - squash has 284mg of potassium per 100 grams and mango has 168mg 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 mango per 100 grams, however, mango contains more lutein + zeaxanthin than squash per 100 grams.
| Mango | Squash | |
|---|---|---|
| beta-carotene | 640 UG | 4570 UG |
| alpha-carotene | 9 UG | 1130 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than squash per 100 grams.
| Mango | Squash | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.024 G |
| Total | 0.051 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both mango and squash contain small amounts of linoleic acid.
| Mango | Squash | |
|---|---|---|
| linoleic acid | 0.019 G | 0.014 G |
| Total | 0.019 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.
Mango 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 mango contain more calories in 100 grams?Squash and mango contain similar amounts of calories - squash has 40 calories in 100g and mango has 60 calories.
Does squash or mango have more carbohydrates?
By weight, squash and mango contain similar amounts of carbs - squash has 10.5g of carbs for 100g and mango has 15g of carbohydrates.