Whole Milk vs. Squash
Nutrition comparison of Whole Milk and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and squash:
- Both squash and whole milk are high in calcium.
- Squash has 97.1 times less saturated fat than whole milk.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
- Whole milk has more riboflavin and Vitamin B12, however, squash contains more niacin, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than squash.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 34% less calories than whole milk - squash has 40 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Squash | |
|---|---|---|
| Protein | 21% | 8% |
| Carbohydrates | 32% | 91% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and whole milk contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than whole milk - squash has 3.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Squash and whole milk contain similar amounts of sugar - squash has 2g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 250% more protein than squash - squash has 0.9g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Squash has 97.1 times less saturated fat than whole milk - squash has 0.02g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Squash has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than whole milk - squash has 15.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has 11 times more Vitamin A than whole milk - squash has 558ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than squash - whole milk has 51iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and whole milk contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Squash and whole milk contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, squash contains more niacin, Vitamin B6 and folate. Both whole milk and squash contain significant amounts of thiamin and pantothenic acid.
| Whole Milk | Squash | |
|---|---|---|
| Thiamin | 0.046 MG | 0.072 MG |
| Riboflavin | 0.169 MG | 0.017 MG |
| Niacin | 0.089 MG | 0.969 MG |
| Pantothenic acid | 0.373 MG | 0.359 MG |
| Vitamin B6 | 0.036 MG | 0.124 MG |
| Folate | 5 UG | 19 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both squash and whole milk are high in calcium. Whole milk has 176% more calcium than squash - squash has 41mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Squash has 19 times more iron than whole milk - squash has 0.6mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Squash is a great source of potassium and it has 115% more potassium than whole milk - squash has 284mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than squash per 100 grams.
| Whole Milk | Squash | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.024 G |
| Total | 0.075 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than squash per 100 grams.
| Whole Milk | Squash | |
|---|---|---|
| linoleic acid | 0.12 G | 0.014 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Whole Milk 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 whole milk contain more calories in 100 grams?Squash has 30% less calories than whole milk - squash has 40 calories in 100g and whole milk has 61 calories.
Does squash or whole milk have more carbohydrates?
By weight, squash and whole milk contain similar amounts of carbs - squash has 10.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does squash or whole milk contain more calcium?
Both squash and whole milk are high in calcium. Whole milk has 180% more calcium than squash - squash has 41mg of calcium in 100 grams and whole milk has 113mg of calcium.