Serrano Pepper vs. Squash
Nutrition comparison of Serrano Pepper and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
serrano pepper
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in serrano pepper and squash:
- Both squash and serrano pepper are high in Vitamin C, dietary fiber and potassium.
- Serrano pepper has more riboflavin and Vitamin B6.
- Squash has more beta-carotene and alpha-carotene than serrano pepper, however, serrano pepper contains more lutein + zeaxanthin than squash.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Serrano Pepper (Peppers, serrano, 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 serrano pepper contain similar amounts of calories - squash has 40 calories per 100 grams and serrano pepper has 32 calories.
For macronutrient ratios, serrano pepper is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Serrano pepper has a macronutrient ratio of 18:71:11 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Serrano Pepper | Squash | |
|---|---|---|
| Protein | 18% | 8% |
| Carbohydrates | 71% | 91% |
| Fat | 11% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and serrano pepper contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.
dietary fiber
Both squash and serrano pepper are high in dietary fiber. Serrano pepper has 16% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.
sugar
Squash and serrano pepper contain similar amounts of sugar - squash has 2g of sugar per 100 grams and serrano pepper has 3.8g of sugar.
Protein
protein
Squash and serrano pepper contain similar amounts of protein - squash has 0.9g of protein per 100 grams and serrano pepper has 1.7g of protein.
Fat
saturated fat
Both squash and serrano pepper are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both squash and serrano pepper are high in Vitamin C. Serrano pepper has 197% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 10 times more Vitamin A than serrano pepper - squash has 558ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.
Vitamin E
Squash and serrano pepper contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.
Vitamin K
Squash and serrano pepper contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.
The B Vitamins
Serrano pepper has more riboflavin and Vitamin B6. Both serrano pepper and squash contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Serrano Pepper | Squash | |
|---|---|---|
| Thiamin | 0.054 MG | 0.072 MG |
| Riboflavin | 0.081 MG | 0.017 MG |
| Niacin | 1.537 MG | 0.969 MG |
| Pantothenic acid | 0.2 MG | 0.359 MG |
| Vitamin B6 | 0.505 MG | 0.124 MG |
| Folate | 23 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 273% more calcium than serrano pepper - squash has 41mg of calcium per 100 grams and serrano pepper has 11mg of calcium.
iron
Squash and serrano pepper contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and serrano pepper has 0.86mg of iron.
potassium
Both squash and serrano pepper are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and serrano pepper has 305mg 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 serrano pepper per 100 grams, however, serrano pepper contains more lutein + zeaxanthin than squash per 100 grams.
| Serrano Pepper | Squash | |
|---|---|---|
| beta-carotene | 534 UG | 4570 UG |
| alpha-carotene | 18 UG | 1130 UG |
| lutein + zeaxanthin | 544 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.
| Serrano Pepper | Squash | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.024 G |
| Total | 0.006 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, serrano pepper has more linoleic acid than squash per 100 grams.
| Serrano Pepper | Squash | |
|---|---|---|
| linoleic acid | 0.216 G | 0.014 G |
| Total | 0.216 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: Serrano Pepper (Peppers, serrano, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Serrano Pepper g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or serrano pepper contain more calories in 100 grams?Squash and serrano pepper contain similar amounts of calories - squash has 40 calories in 100g and serrano pepper has 32 calories.
Does squash or serrano pepper have more carbohydrates?
By weight, squash and serrano pepper contain similar amounts of carbs - squash has 10.5g of carbs for 100g and serrano pepper has 6.7g of carbohydrates.
Does squash or serrano pepper contain more potassium?
Both squash and serrano pepper are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and serrano pepper has 305mg of potassium.