Acorn squash vs mushrooms: which is healthier?
They are about equally nutrient-dense: acorn squash scores 84/100 and mushrooms 84/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Acorn squash
40 kcal per 100 g. 1 cup cubes: 140 g
Mushrooms
22 kcal per 100 g. 1 cup sliced: 70 g
Which to pick for your goal
- Fewer caloriesMushrooms40 vs 22 kcal per 100 g
- More proteinMushrooms0.8 vs 3.1 g per 100 g
- More fiberAcorn squash1.5 vs 1 g per 100 g
- Less sugarAcorn squash0 vs 2 g per 100 g
- More potassiumAbout even347 vs 318 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Acorn squash, 100 g | Mushrooms, 100 g | Acorn squash, 140 g | Mushrooms, 70 g |
|---|---|---|---|---|
| Calories | 40 kcal | 22 kcal | 56 kcal | 15 kcal |
| Protein | 0.8 g | 3.1 g | 1.1 g | 2.2 g |
| Carbohydrates | 10 g | 3.3 g | 15 g | 2.3 g |
| Sugars | 0 g | 2 g | 0 g | 1.4 g |
| Fiber | 1.5 g | 1 g | 2.1 g | 0.7 g |
| Fat | 0.1 g | 0.3 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 11 mg | 2.1 mg | 15 mg | 1.5 mg |
| Vitamin A | 18 µg | 0 µg | 25 µg | 0 µg |
| Potassium | 347 mg | 318 mg | 486 mg | 223 mg |
| Iron | 0.7 mg | 0.5 mg | 1 mg | 0.3 mg |
| Calcium | 33 mg | 3 mg | 46 mg | 2.1 mg |
| Magnesium | 32 mg | 9 mg | 45 mg | 6.3 mg |
| Sodium | 3 mg | 5 mg | 4.2 mg | 3.5 mg |
Last updated . Scores use the HowHealthyIs Score method.