Walnut vs. Squash
Nutrition comparison of Walnut and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and squash:
- Both squash and walnut are high in calcium, dietary fiber and potassium.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and squash has 94% less calories than walnut - squash has 40 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to squash for protein. Walnut has a macronutrient ratio of 9:8:84 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Squash | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 8% | 91% |
| Fat | 84% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and walnut contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both squash and walnut are high in dietary fiber. Walnut has 109% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Squash and walnut contain similar amounts of sugar - squash has 2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 15 times more protein than squash - squash has 0.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and squash has 100% less saturated fat than walnut - squash has 0.02g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 10 times more Vitamin C than walnut - squash has 15.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 557 times more Vitamin A than walnut - squash has 558ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Squash and walnut contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Squash and walnut contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both walnut and squash contain significant amounts of niacin and pantothenic acid.
| Walnut | Squash | |
|---|---|---|
| Thiamin | 0.341 MG | 0.072 MG |
| Riboflavin | 0.15 MG | 0.017 MG |
| Niacin | 1.125 MG | 0.969 MG |
| Pantothenic acid | 0.57 MG | 0.359 MG |
| Vitamin B6 | 0.537 MG | 0.124 MG |
| Folate | 98 UG | 19 UG |
Minerals
calcium
Both squash and walnut are high in calcium. Walnut has 139% more calcium than squash - squash has 41mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 385% more iron than squash - squash has 0.6mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both squash and walnut are high in potassium. Walnut has 55% more potassium than squash - squash has 284mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Squash | |
|---|---|---|
| beta-carotene | 12 UG | 4570 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than squash per 100 grams.
| Walnut | Squash | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.024 G |
| Total | 9.08 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than squash per 100 grams.
| Walnut | Squash | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.014 G |
| Total | 38.156 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.
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and squash has 90% less calories than walnut - squash has 40 calories in 100g and walnut has 654 calories.
Does squash or walnut have more carbohydrates?
By weight, squash and walnut contain similar amounts of carbs - squash has 10.5g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does squash or walnut contain more calcium?
Both squash and walnut are high in calcium. Walnut has 140% more calcium than squash - squash has 41mg of calcium in 100 grams and walnut has 98mg of calcium.
Does squash or walnut contain more potassium?
Both squash and walnut are high in potassium. Walnut has 60% more potassium than squash - squash has 284mg of potassium in 100 grams and walnut has 441mg of potassium.