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.
Detailed nutritional comparison of squash and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Squash src
Image of Yellow Corn src

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) .

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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.