Broccoli (Raw)vsSquash Winter (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Broccoli (Raw) has more protein, Broccoli (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Squash Winter (Raw)
Go with Broccoli (Raw) at just 31 kcal per 100g — 31% fewer calories.
Broccoli (Raw) will keep you satisfied longer with 2.4g fiber — fat and protein slow digestion while fiber adds bulk.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
Broccoli (Raw) has only 6.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 45kcal2% | <0.1kcal |
| Protein | 2.6g5% | 1.0g2% | +1.6g |
| Total Fat | 0.34g0% | 0.10g0% | +0.24g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 12g4% | <0.1g |
| Dietary Fiber | 2.4g9% | 2.0g7% | +0.40g |
| Sugars | — | 2.2g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 532mcg59% | <0.1mcg |
| Vitamin C | 91mg101% | 21mg23% | +70mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | 1.4mg10% | <0.1mg |
| Vitamin K | 102mcg85% | 1.1mcg1% | +101mcg |
| Vitamin B6 | 0.19mg11% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 27mcg7% | +38mcg |
| Thiamin (B1) | <0.1mg6% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 4.0mg0% | +32mg |
| Calcium | 46mg4% | 48mg4% | <0.1mg |
| Iron | 0.69mg4% | 0.70mg4% | <0.1mg |
| Potassium | 303mg6% | 352mg7% | <0.1mg |
| Phosphorus | 67mg5% | 33mg3% | +34mg |
| Magnesium | 21mg5% | 34mg8% | <0.1mg |
| Zinc | 0.42mg4% | 0.15mg1% | +0.27mg |
| Copper | <0.1mg7% | <0.1mg8% | <0.1mg |
| Manganese | 0.20mg9% | 0.20mg9% | <0.1mg |
| Selenium | 1.6mcg3% | 0.50mcg1% | +1.1mcg |
🔬Nutritional Analysis
Calories: Broccoli (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 45% fewer calories, making Broccoli (Raw) the better choice for calorie-conscious diets.
Protein: Broccoli (Raw) provides more protein with 2.57g versus 1g per 100g. In terms of protein-to-calorie efficiency, Broccoli (Raw) offers better value for building and maintaining muscle.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Broccoli (Raw): 102mcg vs 1.1mcg), Vitamin A (Squash Winter (Raw): 532mcg vs 8mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.15mg).
Key Minerals: Notable mineral differences include Sodium (Broccoli (Raw): 36mg vs 4mg), Selenium (Broccoli (Raw): 1.6mcg vs 0.5mcg), Zinc (Broccoli (Raw): 0.42mg vs 0.15mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Broccoli
More with Squash Winter
❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Squash Winter (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Broccoli (Raw) or Squash Winter (Raw)?
- Broccoli (Raw) is lower in calories with 31 kcal per 100g versus 45 kcal.
- Is Broccoli (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Squash Winter (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 2g.