Peach vs. Squash
Nutrition comparison of Peach and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and squash:
- Squash has more beta-carotene and alpha-carotene than peach, however, peach contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Peach (Peaches, yellow, 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 peach contain similar amounts of calories - squash has 40 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is lighter in carbs and similar to squash for protein and fat. Peach has a macronutrient ratio of 8:87:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peach | Squash | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 87% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and peach contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 113% more dietary fiber than peach - squash has 3.2g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
sugar
Peach has less sugar than squash - squash has 2g of sugar per 100 grams and peach does not contain significant amounts.
Protein
protein
Squash and peach contain similar amounts of protein - squash has 0.9g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Both squash and peach are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 268% more Vitamin C than peach - squash has 15.1mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 22 times more Vitamin A than peach - squash has 558ug of Vitamin A per 100 grams and peach has 24ug of Vitamin A.
Vitamin E
Squash has more Vitamin E than peach - squash has 1.3mg of Vitamin E per 100 grams and peach does not contain significant amounts.
Vitamin K
Squash and peach contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.
The B Vitamins
Squash has more thiamin, pantothenic acid, Vitamin B6 and folate. Both peach and squash contain significant amounts of riboflavin and niacin.
| Peach | Squash | |
|---|---|---|
| Thiamin | 0.024 MG | 0.072 MG |
| Riboflavin | 0.031 MG | 0.017 MG |
| Niacin | 0.806 MG | 0.969 MG |
| Pantothenic acid | 0.153 MG | 0.359 MG |
| Vitamin B6 | 0.025 MG | 0.124 MG |
| Folate | 6 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 925% more calcium than peach - squash has 41mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Squash and peach contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Squash is a great source of potassium and it has 133% more potassium than peach - squash has 284mg of potassium per 100 grams and peach has 122mg 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 peach per 100 grams, however, peach contains more lutein + zeaxanthin than squash per 100 grams.
| Peach | Squash | |
|---|---|---|
| beta-carotene | 224 UG | 4570 UG |
| lutein + zeaxanthin | 132 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
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.
Peach 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 peach contain more calories in 100 grams?Squash and peach contain similar amounts of calories - squash has 40 calories in 100g and peach has 42 calories.
Does squash or peach have more carbohydrates?
By weight, squash and peach contain similar amounts of carbs - squash has 10.5g of carbs for 100g and peach has 10.1g of carbohydrates.