Orange vs. Squash
Nutrition comparison of Orange and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and squash:
- Both squash and orange are high in Vitamin C, calcium and dietary fiber.
- Squash has 3.6 times less sugar than orange.
- Squash has more beta-carotene and alpha-carotene than orange, however, orange contains more lutein + zeaxanthin than squash.
- Squash has more niacin and Vitamin B6.
- Squash is a great source of potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and orange contain similar amounts of calories - squash has 40 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is similar to squash for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Squash | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and orange contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both squash and orange are high in dietary fiber. Squash has 33% more dietary fiber than orange - squash has 3.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Squash has 3.6 times less sugar than orange - squash has 2g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Squash and orange contain similar amounts of protein - squash has 0.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both squash and orange are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both squash and orange are high in Vitamin C. Orange has 198% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 49 times more Vitamin A than orange - squash has 558ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Squash and orange contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Squash and orange contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Squash has more niacin and Vitamin B6. Both orange and squash contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Orange | Squash | |
|---|---|---|
| Thiamin | 0.1 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.017 MG |
| Niacin | 0.4 MG | 0.969 MG |
| Pantothenic acid | 0.25 MG | 0.359 MG |
| Vitamin B6 | 0.051 MG | 0.124 MG |
| Folate | 17 UG | 19 UG |
Minerals
calcium
Both squash and orange are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Squash has 567% more iron than orange - squash has 0.6mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Squash is a great source of potassium and it has 68% more potassium than orange - squash has 284mg of potassium per 100 grams and orange has 169mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than squash per 100 grams.
| Orange | Squash | |
|---|---|---|
| beta-carotene | 71 UG | 4570 UG |
| alpha-carotene | 11 UG | 1130 UG |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Squash | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.024 G |
| Total | 0.011 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both orange and squash contain small amounts of linoleic acid.
| Orange | Squash | |
|---|---|---|
| linoleic acid | 0.031 G | 0.014 G |
| Total | 0.031 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.
Orange 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 % |
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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 % |
|
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 orange contain more calories in 100 grams?Squash and orange contain similar amounts of calories - squash has 40 calories in 100g and orange has 46 calories.
Does squash or orange have more carbohydrates?
By weight, squash and orange contain similar amounts of carbs - squash has 10.5g of carbs for 100g and orange has 11.5g of carbohydrates.
Does squash or orange contain more calcium?
Both squash and orange are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium in 100 grams and orange has 43mg of calcium.