Squash vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, pepper, red or cayenne is higher in more vitamins & minerals
Calories (kcal)
Squash 45
Spices 318
Protein (g)
Squash 1.00
Spices 12.0
Carbs (g)
Squash 11.7
Spices 56.6
Fat (g)
Squash 0.100
Spices 17.3
Fiber (g)
Squash 2.00
Spices 27.2
Quick answers
Which has more protein?
Spices, pepper, red or cayenne — 12.0g vs 1.00g per 100g.
Which has fewer calories?
Squash, winter, butternut, raw — 45 vs 318 kcal per 100g.
Which is more nutrient-dense?
Spices, pepper, red or cayenne 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 45 kcal | 318 kcal | -86% |
| Macronutrients | |||
| Water | 86.4 g | 8.05 g | +973% |
| Protein | 1.00 g | 12.0 g | -92% |
| Total lipid (fat) | 0.100 g | 17.3 g | -99% |
| Carbohydrate, by difference | 11.7 g | 56.6 g | -79% |
| Fiber, total dietary | 2.00 g | 27.2 g | -93% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.021 g | 3.26 g | -99% |
| Fatty acids, total monounsaturated | 0.007 g | 2.75 g | -100% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 21.0 mg | 76.4 mg | -73% |
| Thiamin (Vitamin B1) | 0.100 mg | 0.328 mg | -70% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.919 mg | -98% |
| Niacin (Vitamin B3) | 1.20 mg | 8.70 mg | -86% |
| Pantothenic acid (Vitamin B5) | 0.400 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.154 mg | 2.45 mg | -94% |
| Biotin (Vitamin B7) | 27.0 ug | 106 ug | -75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 51.5 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 532 ug | 2081 ug | -74% |
| Carotene, beta | 4226 ug | 21840 ug | -81% |
| Carotene, alpha | 834 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 1.44 mg | 29.8 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 148 mg | -68% |
| Iron, Fe | 0.700 mg | 7.80 mg | -91% |
| Magnesium, Mg | 34.0 mg | 152 mg | -78% |
| Phosphorus, P | 33.0 mg | 293 mg | -89% |
| Potassium, K | 352 mg | 2014 mg | -83% |
| Sodium, Na | 4.00 mg | 30.0 mg | -87% |
| Zinc, Zn | 0.150 mg | 2.48 mg | -94% |
| Copper, Cu | 0.072 mg | 0.373 mg | -81% |
| Manganese, Mn | 0.202 mg | 2.00 mg | -90% |
| Selenium, Se | 0.500 ug | 8.80 ug | -94% |
| Other Nutrients | |||
| Energy | 188 kj | 1331 kj | -86% |
| Ash | 0.800 g | 6.04 g | -87% |
| Total Sugars | 2.20 g | 10.3 g | -79% |
| Sucrose | 0.220 g | — | |
| Glucose | 0.990 g | — | |
| Fructose | 0.990 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 106 ug | -75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 106 ug | -75% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 3471 ug | 6252 ug | -44% |
| Vitamin A, IU | 10630 IU | 41610 IU | -74% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 13157 ug | -100% |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.10 ug | 80.3 ug | -99% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.030 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.030 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.090 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.018 g | 2.36 g | -99% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.490 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.240 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 2.51 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.042 g | 8.37 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.016 g | 7.71 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.026 g | 0.660 g | -96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 83.0 mg | |
| Tryptophan (EAA) | 0.014 g | — | |
| Threonine (EAA) | 0.030 g | — | |
| Isoleucine (EAA, BCAA) | 0.039 g | — | |
| Leucine (EAA, BCAA) | 0.057 g | — | |
| Lysine (EAA) | 0.037 g | — | |
| Methionine (EAA) | 0.012 g | — | |
| Cystine (conditionally essential) | 0.009 g | — | |
| Phenylalanine (EAA) | 0.039 g | — | |
| Tyrosine (conditionally essential) | 0.034 g | — | |
| Valine (EAA, BCAA) | 0.043 g | — | |
| Arginine (conditionally essential) | 0.056 g | — | |
| Histidine (EAA) | 0.019 g | — | |
| Alanine | 0.042 g | — | |
| Aspartic acid | 0.107 g | — | |
| Glutamic acid | 0.175 g | — | |
| Glycine (conditionally essential) | 0.037 g | — | |
| Proline (conditionally essential) | 0.036 g | — | |
| Serine | 0.039 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 4.60 mg | — | |
| Purine, guanine | 4.40 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.200 mg | — | |
| Purines, total | 9.20 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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