Broccoli (Raw)vsSquash Summer (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Broccoli (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 45% fewer calories.
Broccoli (Raw) will keep you satisfied longer with 2.4g fiber — fat and protein slow digestion while fiber adds bulk.
Broccoli (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 17kcal1% | +14kcal |
| Protein | 2.6g5% | 1.2g2% | +1.4g |
| Total Fat | 0.34g0% | 0.32g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 3.1g1% | +3.2g |
| Dietary Fiber | 2.4g9% | 1.0g4% | +1.4g |
| Sugars | — | 2.5g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 10mcg1% | <0.1mcg |
| Vitamin C | 91mg101% | 18mg20% | +73mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | 0.12mg1% | +<0.1mg |
| Vitamin K | 102mcg85% | 4.3mcg4% | +98mcg |
| Vitamin B6 | 0.19mg11% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 24mcg6% | +41mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.45mg3% | +0.19mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 8.0mg0% | +28mg |
| Calcium | 46mg4% | 16mg1% | +30mg |
| Iron | 0.69mg4% | 0.37mg2% | +0.32mg |
| Potassium | 303mg6% | 261mg6% | +42mg |
| Phosphorus | 67mg5% | 38mg3% | +29mg |
| Magnesium | 21mg5% | 18mg4% | +3.0mg |
| Zinc | 0.42mg4% | 0.32mg3% | +<0.1mg |
| Copper | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Manganese | 0.20mg9% | 0.18mg8% | +<0.1mg |
| Selenium | 1.6mcg3% | 0.20mcg0% | +1.4mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 31 kcal for Broccoli (Raw) — that's 82% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Broccoli (Raw) provides more protein with 2.57g versus 1.21g per 100g. In terms of protein-to-calorie efficiency, Broccoli (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Broccoli (Raw) has 0.34g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Broccoli (Raw): 102mcg vs 4.3mcg), Vitamin C (Broccoli (Raw): 91.3mg vs 17.9mg), Folate (Broccoli (Raw): 65mcg vs 24mcg).
Key Minerals: Notable mineral differences include Selenium (Broccoli (Raw): 1.6mcg vs 0.2mcg), Sodium (Broccoli (Raw): 36mg vs 8mg), Calcium (Broccoli (Raw): 46mg vs 16mg).
Diet Suitability: Squash Summer (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Squash Summer (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Broccoli (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 31 kcal.
- Is Broccoli (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Squash Summer (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 1g.