Brussels Sprouts (Raw)vsSquash Summer (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Brussels Sprouts (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 60% fewer calories.
Brussels Sprouts (Raw) will keep you satisfied longer with 3.8g fiber, 3.4g protein — fat and protein slow digestion while fiber adds bulk.
Brussels Sprouts (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Brussels Sprouts (Raw) delivers 85mg of vitamin C per 100g — great for immune function and skin health.
Brussels Sprouts (Raw) edges ahead overall with more fiber, more protein, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 17kcal1% | +26kcal |
| Protein | 3.4g7% | 1.2g2% | +2.2g |
| Total Fat | 0.30g0% | 0.32g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 3.1g1% | +5.8g |
| Dietary Fiber | 3.8g14% | 1.0g4% | +2.8g |
| Sugars | 2.2g | 2.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 10mcg1% | +28mcg |
| Vitamin C | 85mg94% | 18mg20% | +67mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | 0.12mg1% | +0.76mg |
| Vitamin K | 177mcg148% | 4.3mcg4% | +173mcg |
| Vitamin B6 | 0.22mg13% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 24mcg6% | +37mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 0.74mg5% | 0.45mg3% | +0.29mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 8.0mg0% | +17mg |
| Calcium | 42mg3% | 16mg1% | +26mg |
| Iron | 1.4mg8% | 0.37mg2% | +1.0mg |
| Potassium | 389mg8% | 261mg6% | +128mg |
| Phosphorus | 69mg6% | 38mg3% | +31mg |
| Magnesium | 23mg5% | 18mg4% | +5.0mg |
| Zinc | 0.42mg4% | 0.32mg3% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | 0.34mg15% | 0.18mg8% | +0.16mg |
| 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 43 kcal for Brussels Sprouts (Raw) — that's 153% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Brussels Sprouts (Raw) provides more protein with 3.38g versus 1.21g per 100g. In terms of protein-to-calorie efficiency, Brussels Sprouts (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Brussels Sprouts (Raw) has 0.3g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Brussels Sprouts (Raw): 177mcg vs 4.3mcg), Vitamin E (Brussels Sprouts (Raw): 0.88mg vs 0.12mg), Vitamin C (Brussels Sprouts (Raw): 85mg vs 17.9mg).
Key Minerals: Notable mineral differences include Selenium (Brussels Sprouts (Raw): 1.6mcg vs 0.2mcg), Iron (Brussels Sprouts (Raw): 1.4mg vs 0.37mg), Sodium (Brussels Sprouts (Raw): 25mg vs 8mg).
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, Brussels Sprouts (Raw) or Squash Summer (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 43 kcal.
- Is Brussels Sprouts (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g 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, Brussels Sprouts (Raw) or Squash Summer (Raw)?
- Brussels Sprouts (Raw) is leaner with 0.3g of fat per 100g compared to 0.32g.
- Which has more fiber, Brussels Sprouts (Raw) or Squash Summer (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 1g.