Squash vs. Zucchini
Nutrition comparison of Cooked Squash and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
squash
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in squash and zucchini:
- Both zucchini and squash are high in Vitamin C and potassium.
- Squash has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than squash.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
- Zucchini has 58% less calories than squash.
- Zucchini has 70% less carbohydrates than squash.
- Zucchini has more riboflavin, however, squash contains more niacin.
USDA sources for nutritional information: Squash (Squash, winter, butternut, cooked, baked, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 58% less calories than squash - zucchini has 17 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, squash is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Squash has a macronutrient ratio of 8:91:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Squash | Zucchini | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 70% less carbohydrates than squash - zucchini has 3.1g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 220% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Zucchini and squash contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Zucchini and squash contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both zucchini and squash are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both zucchini and squash are high in Vitamin C. Zucchini has 19% more Vitamin C than squash - zucchini has 17.9mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 54 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Zucchini and squash contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Zucchini and squash contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, however, squash contains more niacin. Both squash and zucchini contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Squash | Zucchini | |
|---|---|---|
| Thiamin | 0.072 MG | 0.045 MG |
| Riboflavin | 0.017 MG | 0.094 MG |
| Niacin | 0.969 MG | 0.451 MG |
| Pantothenic acid | 0.359 MG | 0.204 MG |
| Vitamin B6 | 0.124 MG | 0.163 MG |
| Folate | 19 UG | 24 UG |
Minerals
calcium
Squash is a great source of calcium and it has 156% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Zucchini and squash contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both zucchini and squash are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium per 100 grams and squash has 284mg 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 zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than squash per 100 grams.
| Squash | Zucchini | |
|---|---|---|
| beta-carotene | 4570 UG | 120 UG |
| alpha-carotene | 1130 UG | ~ |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than squash per 100 grams.
| Squash | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.061 G |
| Total | 0.024 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both squash and zucchini contain small amounts of linoleic acid.
| Squash | Zucchini | |
|---|---|---|
| linoleic acid | 0.014 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.014 G | 0.031 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 (%) |
Zucchini 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 zucchini or squash contain more calories in 100 grams?Zucchini has 60% less calories than squash - zucchini has 17 calories in 100g and squash has 40 calories.
Does zucchini or squash have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than squash - zucchini has 3.1g of carbs for 100g and squash has 10.5g of carbohydrates.
Does zucchini or squash contain more potassium?
Both zucchini and squash are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and squash has 284mg of potassium.