Squash vs Agave

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Agave, cooked (Southwest) is higher in more vitamins & minerals

Calories (kcal)

Squash 16
Agave 135

Protein (g)

Squash 0.310
Agave 0.990

Carbs (g)

Squash 3.22
Agave 32.0

Fat (g)

Squash 0.150
Agave 0.290

Fiber (g)

Squash 1.50
Agave 10.6

Quick answers

Which has more protein?

Agave, cooked (Southwest) — 0.990g vs 0.310g per 100g.

Which has fewer calories?

Squash, Indian, cooked, boiled (Navajo) — 16 vs 135 kcal per 100g.

Which is more nutrient-dense?

Agave, cooked (Southwest) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Squash Agave
Energy
Energy 16 kcal 135 kcal
Macronutrients
Water 96.2 g 65.4 g
Protein 0.310 g 0.990 g
Total lipid (fat) 0.150 g 0.290 g
Carbohydrate, by difference 3.22 g 32.0 g
Fiber, total dietary 1.50 g 10.6 g
Fats & Fatty Acids
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 0.300 mg
Thiamin (Vitamin B1) 0.010 mg 0.012 mg
Riboflavin (Vitamin B2) 0.015 mg 0.099 mg
Niacin (Vitamin B3) 0.102 mg 0.162 mg
Pantothenic acid (Vitamin B5) 0.060 mg 0.041 mg
Vitamin B-6 — Pyridoxine 0.033 mg 0.087 mg
Biotin (Vitamin B7) 7.00 ug 3.00 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 8.80 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 6.00 ug
Carotene, beta — 68.0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) — 0.360 mg
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca — 460 mg
Iron, Fe — 3.55 mg
Magnesium, Mg — 39.0 mg
Phosphorus, P — 9.00 mg
Potassium, K — 59.0 mg
Sodium, Na — 13.0 mg
Zinc, Zn — 0.250 mg
Copper, Cu — 0.112 mg
Manganese, Mn — 0.142 mg
Selenium, Se — 0.200 ug
Other Nutrients
Energy 65.0 kj 563 kj
Ash 0.100 g 1.32 g
Total Sugars 2.02 g 20.9 g
Sucrose 0.440 g 1.72 g
Glucose 0.690 g 1.58 g
Fructose 0.890 g 17.6 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Starch 0 g 0.240 g
Folic acid (Vitamin B9 — synthetic) 7.00 ug 3.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 3.00 ug
Betaine — 0.400 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 113 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone — 4.90 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
Proanthocyanidin dimers — 0 mg
Proanthocyanidin trimers — 0 mg
Proanthocyanidin 4-6mers — 0 mg
Proanthocyanidin 7-10mers — 0 mg
Proanthocyanidin polymers (>10mers) — 0 mg
Choline
Choline from glycerophoshocholine — 0.700 mg
Choline from phosphatidylcholine — 2.80 mg
Choline from phosphocholine — 0 mg
Choline from sphingomyelin — 0.100 mg
Free Choline — 5.20 mg
Total Choline — 8.80 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Squash, Indian, cooked, boiled (Navajo) nutrition facts Agave, cooked (Southwest) nutrition facts Compare other foods →

Dig deeper — biggest differences

Biotin (Vitamin B7) +133% in Squash, Indian, cooked, boiled (Navajo) Fiber, total dietary -86% in Squash, Indian, cooked, boiled (Navajo) Riboflavin (Vitamin B2) -85% in Squash, Indian, cooked, boiled (Navajo) Protein -69% in Squash, Indian, cooked, boiled (Navajo)

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.