Turkey vs. Squash
Nutrition comparison of Cooked Turkey and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and squash:
- Both squash and turkey are high in potassium.
- Squash has 112.4 times less saturated fat than turkey.
- Squash has signficantly less cholesterol than turkey.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
- Turkey has 173.8 times less carbohydrates than squash.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and squash has 79% less calories than turkey - squash has 40 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Turkey has a macronutrient ratio of 63:0:37 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Squash | |
|---|---|---|
| Protein | 63% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 37% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 173.8 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than turkey - squash has 3.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than squash - squash has 2g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 30 times more protein than squash - squash has 0.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Squash has 112.4 times less saturated fat than turkey - squash has 0.02g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and squash are low in trans fat - turkey has 0.1g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Squash has signficantly less cholesterol than turkey - turkey has 109mg 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 turkey - squash has 15.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has 45 times more Vitamin A than turkey - squash has 558ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than squash - turkey has 15iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and turkey contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Squash and turkey contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, squash contains more folate. Both turkey and squash contain significant amounts of thiamin.
| Turkey | Squash | |
|---|---|---|
| Thiamin | 0.045 MG | 0.072 MG |
| Riboflavin | 0.281 MG | 0.017 MG |
| Niacin | 9.573 MG | 0.969 MG |
| Pantothenic acid | 0.948 MG | 0.359 MG |
| Vitamin B6 | 0.616 MG | 0.124 MG |
| Folate | 9 UG | 19 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 193% more calcium than turkey - squash has 41mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 82% more iron than squash - squash has 0.6mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both squash and turkey are high in potassium. Squash has 19% more potassium than turkey - squash has 284mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than squash per 100 grams.
| Turkey | Squash | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.024 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than squash per 100 grams.
| Turkey | Squash | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.014 G |
| Total | 1.883 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.
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and squash has 80% less calories than turkey - squash has 40 calories in 100g and turkey has 189 calories.
Is squash or turkey better for protein?
Turkey is a fantastic source of protein and it has 30 times more protein than squash - squash has 0.9g of protein per 100 grams and turkey has 28.6g of protein.
Does squash or turkey have more carbohydrates?
By weight, turkey has 173.8 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does squash or turkey contain more potassium?
Both squash and turkey are high in potassium. Squash has 20% more potassium than turkey - squash has 284mg of potassium in 100 grams and turkey has 239mg of potassium.