Squash vs Carrot
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Carrot, dehydrated is higher in more vitamins & minerals
Calories (kcal)
Squash 40
Carrot 341
Protein (g)
Squash 0.900
Carrot 8.10
Carbs (g)
Squash 10.5
Carrot 79.6
Fat (g)
Squash 0.090
Carrot 1.49
Fiber (g)
Squash 3.20
Carrot 23.6
Quick answers
Which has more protein?
Carrot, dehydrated — 8.10g vs 0.900g per 100g.
Which has fewer calories?
Squash, winter, butternut, cooked, baked, with salt — 40 vs 341 kcal per 100g.
Which is more nutrient-dense?
Carrot, dehydrated 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 | Carrot | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 40 kcal | 341 kcal | -88% |
| Macronutrients | |||
| Water | 87.8 g | 4.00 g | +2095% |
| Protein | 0.900 g | 8.10 g | -89% |
| Total lipid (fat) | 0.090 g | 1.49 g | -94% |
| Carbohydrate, by difference | 10.5 g | 79.6 g | -87% |
| Fiber, total dietary | 3.20 g | 23.6 g | -86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.019 g | 0.256 g | -93% |
| Fatty acids, total monounsaturated | 0.007 g | 0.076 g | -91% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.1 mg | 14.6 mg | +3% |
| Thiamin (Vitamin B1) | 0.072 mg | 0.534 mg | -87% |
| Riboflavin (Vitamin B2) | 0.017 mg | 0.417 mg | -96% |
| Niacin (Vitamin B3) | 0.969 mg | 6.57 mg | -85% |
| Pantothenic acid (Vitamin B5) | 0.359 mg | 1.47 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.124 mg | 1.04 mg | -88% |
| Biotin (Vitamin B7) | 19.0 ug | 55.0 ug | -65% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 72.1 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 558 ug | 3423 ug | -84% |
| Carotene, beta | 4570 ug | 33954 ug | -87% |
| Carotene, alpha | 1130 ug | 14251 ug | -92% |
| Vitamin E (alpha-tocopherol) | 1.29 mg | 5.45 mg | -76% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 41.0 mg | 212 mg | -81% |
| Iron, Fe | 0.600 mg | 3.93 mg | -85% |
| Magnesium, Mg | 29.0 mg | 118 mg | -75% |
| Phosphorus, P | 27.0 mg | 346 mg | -92% |
| Potassium, K | 284 mg | 2540 mg | -89% |
| Sodium, Na | 240 mg | 275 mg | -13% |
| Zinc, Zn | 0.130 mg | 1.57 mg | -92% |
| Copper, Cu | 0.065 mg | 0.370 mg | -82% |
| Manganese, Mn | 0.172 mg | 1.12 mg | -85% |
| Selenium, Se | 0.500 ug | 8.60 ug | -94% |
| Other Nutrients | |||
| Energy | 167 kj | 1427 kj | -88% |
| Ash | 0.720 g | 6.84 g | -89% |
| Total Sugars | 1.97 g | 38.8 g | -95% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 55.0 ug | -65% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 55.0 ug | -65% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 3116 ug | 0 ug | |
| Vitamin A, IU | 11155 IU | 68466 IU | -84% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 3.00 ug | -100% |
| Lycopene | 0 ug | 1051 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.00 ug | 108 ug | -99% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0.019 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.009 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.016 g | 0.218 g | -93% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.009 g | -78% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.019 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.057 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.038 g | 0.730 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.014 g | 0.635 g | -98% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0.095 g | -75% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | — | 94.0 mg | |
| Tryptophan (EAA) | 0.013 g | 0.087 g | -85% |
| Threonine (EAA) | 0.027 g | 0.299 g | -91% |
| Isoleucine (EAA, BCAA) | 0.035 g | 0.323 g | -89% |
| Leucine (EAA, BCAA) | 0.051 g | 0.338 g | -85% |
| Lysine (EAA) | 0.033 g | 0.315 g | -90% |
| Methionine (EAA) | 0.011 g | 0.056 g | -80% |
| Cystine (conditionally essential) | 0.008 g | 0.063 g | -87% |
| Phenylalanine (EAA) | 0.035 g | 0.251 g | -86% |
| Tyrosine (conditionally essential) | 0.030 g | 0.157 g | -81% |
| Valine (EAA, BCAA) | 0.039 g | 0.346 g | -89% |
| Arginine (conditionally essential) | 0.050 g | 0.338 g | -85% |
| Histidine (EAA) | 0.017 g | 0.126 g | -87% |
| Alanine | 0.038 g | 0.464 g | -92% |
| Aspartic acid | 0.097 g | 1.08 g | -91% |
| Glutamic acid | 0.157 g | 1.59 g | -90% |
| Glycine (conditionally essential) | 0.033 g | — | |
| Proline (conditionally essential) | 0.032 g | 0.228 g | -86% |
| Serine | 0.035 g | 0.275 g | -87% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 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, winter, butternut, cooked, baked, with salt nutrition facts Carrot, dehydrated nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) -96% in Squash, winter, butternut, cooked, baked, with salt Selenium, Se -94% in Squash, winter, butternut, cooked, baked, with salt Carotene, alpha -92% in Squash, winter, butternut, cooked, baked, with salt Phosphorus, P -92% in Squash, winter, butternut, cooked, baked, with salt
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