Squash vs. Yellow Corn
Nutrition comparison of Cooked Squash and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
squash
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in squash and yellow corn:
- Both squash and yellow corn are high in dietary fiber and potassium.
- Squash has 58% less calories than yellow corn.
- Squash has more beta-carotene and alpha-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
- Yellow corn has more riboflavin and pantothenic acid.
USDA sources for nutritional information: Squash (Squash, winter, butternut, cooked, baked, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 58% less calories than yellow corn - squash has 40 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, squash is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Squash has a macronutrient ratio of 8:91:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Squash | Yellow Corn | |
|---|---|---|
| Protein | 8% | 12% |
| Carbohydrates | 91% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 50% less carbohydrates than yellow corn - squash has 10.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both squash and yellow corn are high in dietary fiber. Squash has 33% more dietary fiber than yellow corn - squash has 3.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Squash and yellow corn contain similar amounts of sugar - squash has 2g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 279% more protein than squash - squash has 0.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both squash and yellow corn are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 175% more Vitamin C than yellow corn - squash has 15.1mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 41 times more Vitamin A than yellow corn - squash has 558ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Squash and yellow corn contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Squash and yellow corn contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more riboflavin and pantothenic acid. Both squash and yellow corn contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Squash | Yellow Corn | |
|---|---|---|
| Thiamin | 0.072 MG | 0.093 MG |
| Riboflavin | 0.017 MG | 0.057 MG |
| Niacin | 0.969 MG | 1.683 MG |
| Pantothenic acid | 0.359 MG | 0.792 MG |
| Vitamin B6 | 0.124 MG | 0.139 MG |
| Folate | 19 UG | 23 UG |
Minerals
calcium
Squash is a great source of calcium and it has 12 times more calcium than yellow corn - squash has 41mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Squash and yellow corn contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both squash and yellow corn are high in potassium. Squash has 30% more potassium than yellow corn - squash has 284mg of potassium per 100 grams and yellow corn has 218mg 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 yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than squash per 100 grams.
| Squash | Yellow Corn | |
|---|---|---|
| beta-carotene | 4570 UG | 66 UG |
| alpha-carotene | 1130 UG | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both squash and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Squash | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.018 G |
| Total | 0.024 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than squash per 100 grams.
| Squash | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.014 G | 0.586 G |
| Total | 0.014 G | 0.586 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: Squash (Squash, winter, butternut, cooked, baked, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Squash g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 yellow corn contain more calories in 100 grams?Squash has 60% less calories than yellow corn - squash has 40 calories in 100g and yellow corn has 96 calories.
Does squash or yellow corn have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than yellow corn - squash has 10.5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does squash or yellow corn contain more potassium?
Both squash and yellow corn are high in potassium. Squash has 30% more potassium than yellow corn - squash has 284mg of potassium in 100 grams and yellow corn has 218mg of potassium.