Cauliflower (Raw)vsSquash Winter (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Cauliflower (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Squash Winter (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 44% fewer calories.
Squash Winter (Raw) provides 352mg of potassium per 100g — important for muscle function and hydration.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower (Raw) has only 5g 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 | Cauliflower Raw | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 45kcal2% | <0.1kcal |
| Protein | 1.9g4% | 1.0g2% | +0.92g |
| Total Fat | 0.28g0% | 0.10g0% | +0.18g |
| Saturated Fat | 0.13g1% | <0.1g0% | +0.11g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 12g4% | <0.1g |
| Dietary Fiber | 2.0g7% | 2.0g7% | — |
| Sugars | 1.9g | 2.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 532mcg59% | <0.1mcg |
| Vitamin C | 48mg54% | 21mg23% | +27mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 1.4mg10% | <0.1mg |
| Vitamin K | 16mcg13% | 1.1mcg1% | +14mcg |
| Vitamin B6 | 0.18mg11% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 27mcg7% | +30mcg |
| Thiamin (B1) | <0.1mg4% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.51mg3% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 4.0mg0% | +26mg |
| Calcium | 22mg2% | 48mg4% | <0.1mg |
| Iron | 0.42mg2% | 0.70mg4% | <0.1mg |
| Potassium | 299mg6% | 352mg7% | <0.1mg |
| Phosphorus | 44mg4% | 33mg3% | +11mg |
| Magnesium | 15mg4% | 34mg8% | <0.1mg |
| Zinc | 0.27mg2% | 0.15mg1% | +0.12mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | 0.15mg7% | 0.20mg9% | <0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 80% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cauliflower (Raw) providing 1.92g and Squash Winter (Raw) providing 1g per 100g.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 0mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.08mg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 1.1mcg).
Key Minerals: Notable mineral differences include Sodium (Cauliflower (Raw): 30mg vs 4mg), Magnesium (Squash Winter (Raw): 34mg vs 15mg), Calcium (Squash Winter (Raw): 48mg vs 22mg).
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Squash Winter (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Cauliflower (Raw) or Squash Winter (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 45 kcal.
- Is Cauliflower (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g 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, Cauliflower (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.28g.
- Which has more fiber, Cauliflower (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 2g.