Brussels Sprouts (Raw)vsSquash Winter (Raw)
Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Brussels Sprouts (Raw) has more protein, Brussels Sprouts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brussels Sprouts (Raw) vs Squash Winter (Raw)
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 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 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 Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 45kcal2% | <0.1kcal |
| Protein | 3.4g7% | 1.0g2% | +2.4g |
| Total Fat | 0.30g0% | 0.10g0% | +0.20g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 12g4% | <0.1g |
| Dietary Fiber | 3.8g14% | 2.0g7% | +1.8g |
| Sugars | 2.2g | 2.2g | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 532mcg59% | <0.1mcg |
| Vitamin C | 85mg94% | 21mg23% | +64mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | 1.4mg10% | <0.1mg |
| Vitamin K | 177mcg148% | 1.1mcg1% | +176mcg |
| Vitamin B6 | 0.22mg13% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 27mcg7% | +34mcg |
| Thiamin (B1) | 0.14mg12% | 0.10mg8% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 4.0mg0% | +21mg |
| Calcium | 42mg3% | 48mg4% | <0.1mg |
| Iron | 1.4mg8% | 0.70mg4% | +0.70mg |
| Potassium | 389mg8% | 352mg7% | +37mg |
| Phosphorus | 69mg6% | 33mg3% | +36mg |
| Magnesium | 23mg5% | 34mg8% | <0.1mg |
| Zinc | 0.42mg4% | 0.15mg1% | +0.27mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | 0.34mg15% | 0.20mg9% | +0.14mg |
| Selenium | 1.6mcg3% | 0.50mcg1% | +1.1mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts (Raw) is moderately lower in calories than Squash Winter (Raw), containing 43 kcal compared to 45 kcal per 100g (5% fewer calories).
Protein: Brussels Sprouts (Raw) provides more protein with 3.38g versus 1g per 100g. In terms of protein-to-calorie efficiency, Brussels Sprouts (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 0.3g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Brussels Sprouts (Raw): 177mcg vs 1.1mcg), Vitamin A (Squash Winter (Raw): 532mcg vs 38mcg), Riboflavin (B2) (Brussels Sprouts (Raw): 0.09mg vs 0.02mg).
Key Minerals: Notable mineral differences include Sodium (Brussels Sprouts (Raw): 25mg vs 4mg), Selenium (Brussels Sprouts (Raw): 1.6mcg vs 0.5mcg), Zinc (Brussels Sprouts (Raw): 0.42mg vs 0.15mg).
Diet Suitability: 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 Winter (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Brussels Sprouts (Raw) or Squash Winter (Raw)?
- Brussels Sprouts (Raw) is lower in calories with 43 kcal per 100g versus 45 kcal.
- Is Brussels Sprouts (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Brussels Sprouts (Raw) has 43 calories and 3.38g 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, Brussels Sprouts (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.3g.
- Which has more fiber, Brussels Sprouts (Raw) or Squash Winter (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 2g.