Wheat Flour vs. Squash

Nutrition comparison of Wheat Flour and Cooked Squash

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and squash:

  • Both wheat flour and squash are high in dietary fiber.
  • Squash has more beta-carotene and alpha-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than squash.
  • Squash is a great source of Vitamin C, calcium and potassium.
  • Squash is an excellent source of Vitamin A.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, squash contains more Vitamin B6.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and squash 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: Wheat Flour (Wheat flour, white, bread, enriched) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Squash src

Calories and Carbs

calories

Wheat flour is high in calories and squash has 89% less calories than wheat flour - wheat flour has 361 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to squash for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Squash
Protein 14% 8%
Carbohydrates 82% 90%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and squash has 86% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Both wheat flour and squash are high in dietary fiber. Squash has 33% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Wheat flour and squash contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and squash has 2g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 12 times more protein than squash - wheat flour has 12g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both wheat flour and squash are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and squash has 0.02g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has more Vitamin C than wheat flour - squash has 15.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Squash is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - squash has 558ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and squash contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Wheat flour and squash contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, squash contains more Vitamin B6. Both wheat flour and squash contain significant amounts of pantothenic acid.

Wheat Flour Squash
Thiamin 0.812 MG 0.072 MG
Riboflavin 0.512 MG 0.017 MG
Niacin 7.554 MG 0.969 MG
Pantothenic acid 0.438 MG 0.359 MG
Vitamin B6 0.037 MG 0.124 MG
Folate 183 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 173% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 635% more iron than squash - wheat flour has 4.4mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Squash is a great source of potassium and it has 184% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than squash per 100 grams.

Wheat Flour Squash
beta-carotene 1 UG 4570 UG
lutein + zeaxanthin 79 UG ~
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and squash contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Squash
alpha linoleic acid 0.043 G 0.024 G
Total 0.043 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than squash per 100 grams.

Wheat Flour Squash
linoleic acid 0.685 G 0.014 G
Total 0.685 G 0.014 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Squash .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does wheat flour or squash contain more calories in 100 grams?
Wheat flour is high in calories and squash has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and squash has 40 calories.

Does wheat flour or squash have more carbohydrates?
By weight, wheat flour is high in carbohydrates and squash has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and squash has 10.5g of carbohydrates.

Does wheat flour or squash contain more iron?
Wheat flour is an abundant source of iron and it has 640% more iron than squash - wheat flour has 4.4mg of iron in 100 grams and squash has 0.6mg of iron.