Peanut Butter vs. Squash
Nutrition comparison of Peanut Butter and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and squash:
- Both squash and peanut butter are high in calcium, dietary fiber and potassium.
- Peanut butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than squash.
- Peanut butter is an excellent source of protein.
- Squash has 3.2 times less sugar than peanut butter.
- Squash has 51% less carbohydrates than peanut butter.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and squash has 93% less calories than peanut butter - squash has 40 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Squash | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 14% | 91% |
| Fat | 71% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 51% less carbohydrates than peanut butter - squash has 10.5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both squash and peanut butter are high in dietary fiber. Peanut butter has 150% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Squash has 3.2 times less sugar than peanut butter - squash has 2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 25 times more protein than squash - squash has 0.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and squash has 100% less saturated fat than peanut butter - squash has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than peanut butter - squash has 15.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - squash has 558ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Squash and peanut butter contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and squash contain significant amounts of thiamin.
| Peanut Butter | Squash | |
|---|---|---|
| Thiamin | 0.106 MG | 0.072 MG |
| Riboflavin | 0.111 MG | 0.017 MG |
| Niacin | 13.696 MG | 0.969 MG |
| Pantothenic acid | 1.118 MG | 0.359 MG |
| Vitamin B6 | 0.418 MG | 0.124 MG |
| Folate | 92 UG | 19 UG |
Minerals
calcium
Both squash and peanut butter are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 217% more iron than squash - squash has 0.6mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both squash and peanut butter are high in potassium. Peanut butter has 162% more potassium than squash - squash has 284mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than squash per 100 grams.
| Peanut Butter | Squash | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.024 G |
| Total | 0.078 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than squash per 100 grams.
| Peanut Butter | Squash | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.014 G |
| Total | 14.494 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.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and squash has 90% less calories than peanut butter - squash has 40 calories in 100g and peanut butter has 589 calories.
Does squash or peanut butter have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than peanut butter - squash has 10.5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does squash or peanut butter contain more calcium?
Both squash and peanut butter are high in calcium. Squash is very similar to squash for calcium - squash has 41mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does squash or peanut butter contain more potassium?
Both squash and peanut butter are high in potassium. Peanut butter has 160% more potassium than squash - squash has 284mg of potassium in 100 grams and peanut butter has 745mg of potassium.