Nutrition Comparison Tool

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Cooked Butternut Squash
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Cooked Spaghetti Squash
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 4% DV 82 calories
  • Cooked Spaghetti Squash 1 cup (x1) 2% DV 42 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 0% DV 0.2g
  • Cooked Spaghetti Squash 1 cup (x1) 1% DV 0.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 7% DV 21.5g
  • Cooked Spaghetti Squash 1 cup (x1) 3% DV 10g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 4% DV 1.8g
  • Cooked Spaghetti Squash 1 cup (x1) 2% DV 1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 0% DV 0mg
  • Cooked Spaghetti Squash 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 23% DV 6.6g
  • Cooked Spaghetti Squash 1 cup (x1) 8% DV 2.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 8% DV 4g
  • Cooked Spaghetti Squash 1 cup (x1) 8% DV 3.9g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 7% DV 1.2mg
  • Cooked Spaghetti Squash 1 cup (x1) 3% DV 0.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 6% DV 84.1mg
  • Cooked Spaghetti Squash 1 cup (x1) 3% DV 32.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 12% DV 582.2mg
  • Cooked Spaghetti Squash 1 cup (x1) 4% DV 181.4mg
Comparison Table

Table Legend

  1. Cooked Butternut Squash
  2. Cooked Spaghetti Squash
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 205 155
Calories
(%DV)
82
(4%)
42
(2%)
Fat (g)
(%DV)
0.2
(0%)
0.4
(1%)
Protein (g)
(%DV)
1.8
(4%)
1
(2%)
Carbohydrate (g)
(%DV)
21.5
(7%)
10
(3%)
Sugars (g)
(%DV)
4
(8%)
3.9
(8%)
Fiber (g)
(%DV)
6.6
(23%)
2.2
(8%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
Net-Carbs (g) 14.9
7.8
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 205 155
Calcium (mg)
(%DV)
84.1
(6%)
32.6
(3%)
Iron, Fe (mg)
(%DV)
1.2
(7%)
0.5
(3%)
Potassium, K (mg)
(%DV)
582.2
(12%)
181.4
(4%)
Magnesium (mg)
(%DV)
59.5
(14%)
17.1
(4%)
Phosphorus, P (mg)
(%DV)
55.4
(4%)
21.7
(2%)
Sodium (mg)
(%DV)
8.2
(0%)
27.9
(1%)
Zinc, Zn (mg)
(%DV)
0.3
(2%)
0.3
(3%)
Copper, Cu (mg)
(%DV)
0.1
(15%)
0.1
(6%)
Manganese (mg)
(%DV)
0.4
(15%)
0.2
(7%)
Selenium, Se (μg)
(%DV)
1
(2%)
0.5
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 205 155
Vitamin A, RAE (μg)
(%DV)
1143.9
(127%)
9.3
(1%)
Vitamin C (mg)
(%DV)
31
(34%)
5.4
(6%)
Thiamin (B1) (mg)
(%DV)
0.1
(12%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
2
(12%)
1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)
0.7
(15%)
0.6
(11%)
Vitamin B6 (mg)
(%DV)
0.3
(15%)
0.2
(9%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
38.9
(10%)
12.4
(3%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
38.9
(10%)
12.4
(3%)
Folate DFE (μg)
(%)
38.9
(10%)
12.4
(3%)
Choline (mg)
(%DV)
~
(~%)
11.6
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg) 0
0
Carotene, beta (μg)
(%RDA)
9368.5
(87%)
91.5
(1%)
Carotene, alpha (μg)
(%RDA)
2316.5
(11%)
23.3
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
6387.8
(30%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
22867.7
(762%)
170.5
(6%)
Lycopene (μg) 0
0
Lut + Zeaxanthin (μg) 0
0
Vitamin E (mg)
(%DV)
2.6
(18%)
0.2
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.1
(2%)
1.2
(1%)
Vitamin K1 (μg) ~
~
Menaquinone-4 (μg) ~
~
  Other
Food # 1 2
Weight (g) 205 155
Water (g) 180
143.1
Ash (g) 1
0
Alcohol (g) ~
0
Caffeine (mg) ~
0
Theobromine (mg) ~
0
PRAL score -11.99
-3.39
  Carbohydrates
Food # 1 2
Weight (g) 205 155
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g) ~
~
Glucose (Dextrose) (g) ~
~
Fructose (g) ~
~
Lactose (g) ~
~
Maltose (g) ~
~
Galactose (g) ~
~
Starch (g) ~
~
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 205 155
Monounsaturated Fats (mg) 14
34
Polyunsaturated Fats (mg) 78
195
Omega 3s (mg)
(%AI)
49
(3%)
121
(8%)
Omega 6s (mg)
(%AI)
29
(0%)
73
(0%)
Omega 3 to Omega 6 Ratio 1.71
1.66
Omega 6 to Omega 3 Ratio 0.58
0.6
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) ~
0
22:5 n-3 (DPA) (mg) ~
0
22:6 n-3 (DHA) (mg) ~
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
~
4:0 (mg) ~
0
6:0 (mg) ~
0
8:0 (mg) ~
0
10:0 (mg) ~
0
12:0 (mg) 0
2
13:0 (mg) ~
~
14:0 (mg) 0
2
15:0 (mg) ~
~
16:0 (mg) 33
82
17:0 (mg) ~
~
18:0 (mg) 4
9
20:0 (mg) ~
~
22:0 (mg) ~
~
24:0 (mg) ~
~
14:1 (mg) ~
~
15:1 (mg) ~
~
16:1 undifferentiated (mg) 0
2
16:1 c (mg) ~
~
17:1 (mg) ~
~
18:1 undifferentiated (mg) 14
28
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) ~
0
22:1 undifferentiated (mg) ~
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 29
73
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 49
121
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) ~
0
20:2 n-6 c,c (mg) ~
~
20:3 undifferentiated (mg) ~
~
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) ~
0
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) ~
~
16:1 t (mg) ~
~
18:1 t (mg) ~
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 205 155
Betaine (mg) ~
~
Tryptophan (mg)
(%RDI)
27
(10%)
14
(5%)
Threonine (mg)
(%RDI)
55
(5%)
28
(3%)
Isoleucine (mg)
(%RDI)
72
(5%)
37
(3%)
Leucine (mg)
(%RDI)
105
(4%)
53
(2%)
Lysine (mg)
(%RDI)
68
(3%)
34
(2%)
Methionine (mg)
(%RDI)
23
(3%)
11
(1%)
Cystine (mg)
(%RDI)
16
(6%)
8
(3%)
Phenylalanine (mg)
(%RDI)
72
(8%)
37
(4%)
Tyrosine (mg)
(%RDI)
61
(7%)
31
(4%)
Valine (mg)
(%RDI)
80
(4%)
40
(2%)
Arginine (mg) 102
51
Histidine (mg)
(%RDI)
35
(5%)
17
(2%)
Alanine (mg) 78
39
Aspartic acid (mg) 199
99
Glutamic acid (mg) 322
163
Glycine (mg) 68
34
Proline (mg) 66
33
Serine (mg) 72
37
Hydroxyproline (mg) ~
~
Data Source
Cooked Butternut Squash
USDA Food Data Central. Standard Release (Common)
Cooked Spaghetti Squash
USDA Food Data Central. Standard Release (Common)
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