Raw Chicken vs. Squash
Nutrition comparison of Raw Chicken and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw chicken
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw chicken and squash:
- Both squash and raw chicken are high in potassium.
- Raw chicken has 261.2 times less carbohydrates than squash.
- Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate.
- Raw chicken is an excellent source of protein.
- Squash has 120.1 times less saturated fat than raw chicken.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Raw Chicken (Chicken, ground, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw chicken is high in calories and squash has 72% less calories than raw chicken - squash has 40 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, raw chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Raw chicken has a macronutrient ratio of 49:0:51 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Chicken | Squash | |
|---|---|---|
| Protein | 49% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 51% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raw chicken has 261.2 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than raw chicken - squash has 3.2g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
sugar
Raw chicken has less sugar than squash - squash has 2g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Raw chicken is an excellent source of protein and it has 18 times more protein than squash - squash has 0.9g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Squash has 120.1 times less saturated fat than raw chicken - squash has 0.02g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and squash are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Squash has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than raw chicken - squash has 15.1mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than raw chicken - squash has 558ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Squash and raw chicken contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Squash and raw chicken contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and raw chicken has 0.8ug of Vitamin K.
The B Vitamins
Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate. Both raw chicken and squash contain significant amounts of thiamin.
| Raw Chicken | Squash | |
|---|---|---|
| Thiamin | 0.109 MG | 0.072 MG |
| Riboflavin | 0.241 MG | 0.017 MG |
| Niacin | 5.575 MG | 0.969 MG |
| Pantothenic acid | 1.092 MG | 0.359 MG |
| Vitamin B6 | 0.512 MG | 0.124 MG |
| Folate | 1 UG | 19 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 583% more calcium than raw chicken - squash has 41mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Squash and raw chicken contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both squash and raw chicken are high in potassium. Raw chicken has 84% more potassium than squash - squash has 284mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more alpha linoleic acid (ALA) and DHA than squash per 100 grams.
| Raw Chicken | Squash | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.024 G |
| DHA | 0.023 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.11 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than squash per 100 grams.
| Raw Chicken | Squash | |
|---|---|---|
| other omega 6 | 0.014 G | ~ |
| linoleic acid | 1.324 G | 0.014 G |
| Total | 1.338 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: Raw Chicken (Chicken, ground, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Raw Chicken 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 raw chicken contain more calories in 100 grams?Raw chicken is high in calories and squash has 70% less calories than raw chicken - squash has 40 calories in 100g and raw chicken has 143 calories.
Is squash or raw chicken better for protein?
Raw chicken is a fantastic source of protein and it has 18 times more protein than squash - squash has 0.9g of protein per 100 grams and raw chicken has 17.4g of protein.
Does squash or raw chicken have more carbohydrates?
By weight, raw chicken has 261.2 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and raw chicken has 0.04g of carbohydrates.
Does squash or raw chicken contain more potassium?
Both squash and raw chicken are high in potassium. Raw chicken has 80% more potassium than squash - squash has 284mg of potassium in 100 grams and raw chicken has 522mg of potassium.