Cauliflower (Raw)vsSquash Summer (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Cauliflower (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 32% fewer calories.
Cauliflower (Raw) will keep you satisfied longer with 2g fiber — fat and protein slow digestion while fiber adds bulk.
Cauliflower (Raw) delivers 48.2mg 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 | Cauliflower Raw | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 17kcal1% | +8.0kcal |
| Protein | 1.9g4% | 1.2g2% | +0.71g |
| Total Fat | 0.28g0% | 0.32g0% | <0.1g |
| Saturated Fat | 0.13g1% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 3.1g1% | +1.9g |
| Dietary Fiber | 2.0g7% | 1.0g4% | +1.0g |
| Sugars | 1.9g | 2.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 10mcg1% | <0.1mcg |
| Vitamin C | 48mg54% | 18mg20% | +30mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 0.12mg1% | <0.1mg |
| Vitamin K | 16mcg13% | 4.3mcg4% | +11mcg |
| Vitamin B6 | 0.18mg11% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 24mcg6% | +33mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 0.45mg3% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 8.0mg0% | +22mg |
| Calcium | 22mg2% | 16mg1% | +6.0mg |
| Iron | 0.42mg2% | 0.37mg2% | +<0.1mg |
| Potassium | 299mg6% | 261mg6% | +38mg |
| Phosphorus | 44mg4% | 38mg3% | +6.0mg |
| Magnesium | 15mg4% | 18mg4% | <0.1mg |
| Zinc | 0.27mg2% | 0.32mg3% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg6% | <0.1mg |
| Manganese | 0.15mg7% | 0.18mg8% | <0.1mg |
| Selenium | 0.60mcg1% | 0.20mcg0% | +0.40mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 25 kcal for Cauliflower (Raw) — that's 47% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cauliflower (Raw) providing 1.92g and Squash Summer (Raw) providing 1.21g per 100g.
Fat: Both have similar fat content — Cauliflower (Raw) has 0.28g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Summer (Raw): 10mcg vs 0mcg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 4.3mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 17.9mg).
Key Minerals: Notable mineral differences include Sodium (Cauliflower (Raw): 30mg vs 8mg), Selenium (Cauliflower (Raw): 0.6mcg vs 0.2mcg), Calcium (Cauliflower (Raw): 22mg vs 16mg).
Diet Suitability: Both fit 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, Cauliflower (Raw) or Squash Summer (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Cauliflower (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 25 kcal.
- Is Cauliflower (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g 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, Cauliflower (Raw) or Squash Summer (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 0.32g.
- Which has more fiber, Cauliflower (Raw) or Squash Summer (Raw)?
- Cauliflower (Raw) has more fiber with 2g per 100g compared to 1g.