Squash vs. Tomato
Nutrition comparison of Cooked Squash and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
squash
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in squash and tomato:
- Both squash and tomato are high in Vitamin C and potassium.
- Squash has more beta-carotene and alpha-carotene than tomato, however, tomato contains more lycopene and lutein + zeaxanthin than squash.
- Squash has more thiamin and pantothenic acid.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
- Tomato has 55% less calories than squash.
- Tomato has 63% less carbohydrates than squash.
USDA sources for nutritional information: Squash (Squash, winter, butternut, cooked, baked, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 55% less calories than squash - squash has 40 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, squash is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Squash has a macronutrient ratio of 8:91:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Squash | Tomato | |
|---|---|---|
| Protein | 8% | 17% |
| Carbohydrates | 91% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 63% less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 167% more dietary fiber than tomato - squash has 3.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Squash and tomato contain similar amounts of sugar - squash has 2g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Squash and tomato contain similar amounts of protein - squash has 0.9g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both squash and tomato are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both squash and tomato are high in Vitamin C. Squash has a little more Vitamin C (10%) than tomato by weight - squash has 15.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 12 times more Vitamin A than tomato - squash has 558ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Squash and tomato contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Squash and tomato contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Squash has more thiamin and pantothenic acid. Both squash and tomato contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Squash | Tomato | |
|---|---|---|
| Thiamin | 0.072 MG | 0.037 MG |
| Riboflavin | 0.017 MG | 0.019 MG |
| Niacin | 0.969 MG | 0.594 MG |
| Pantothenic acid | 0.359 MG | 0.089 MG |
| Vitamin B6 | 0.124 MG | 0.08 MG |
| Folate | 19 UG | 15 UG |
Minerals
calcium
Squash is a great source of calcium and it has 310% more calcium than tomato - squash has 41mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Squash and tomato contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both squash and tomato are high in potassium. Squash has 20% more potassium than tomato - squash has 284mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more lycopene and lutein + zeaxanthin than squash per 100 grams.
| Squash | Tomato | |
|---|---|---|
| beta-carotene | 4570 UG | 449 UG |
| alpha-carotene | 1130 UG | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Squash | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.003 G |
| Total | 0.024 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than squash per 100 grams.
| Squash | Tomato | |
|---|---|---|
| linoleic acid | 0.014 G | 0.08 G |
| Total | 0.014 G | 0.08 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.
Cooked Squash g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Tomato has 60% less calories than squash - squash has 40 calories in 100g and tomato has 18 calories.
Does squash or tomato have more carbohydrates?
By weight, tomato has 60% fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does squash or tomato contain more potassium?
Both squash and tomato are high in potassium. Squash has 20% more potassium than tomato - squash has 284mg of potassium in 100 grams and tomato has 237mg of potassium.