Celery (Raw)vsSquash Winter (Raw)
Celery (Raw) has 14 calories and 0.69g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Squash Winter (Raw) has more protein, Celery (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Celery (Raw) vs Squash Winter (Raw)
Go with Celery (Raw) at just 14 kcal per 100g — 69% fewer calories.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Celery (Raw) has only 3g carbs per 100g — the clear choice for low-carb diets.
Squash Winter (Raw) edges ahead overall with 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 | Celery | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 14kcal1% | 45kcal2% | <0.1kcal |
| Protein | 0.69g1% | 1.0g2% | <0.1g |
| Total Fat | 0.17g0% | 0.10g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.0g1% | 12g4% | <0.1g |
| Dietary Fiber | 1.6g6% | 2.0g7% | <0.1g |
| Sugars | 1.3g | 2.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 22mcg2% | 532mcg59% | <0.1mcg |
| Vitamin C | 3.1mg3% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.27mg2% | 1.4mg10% | <0.1mg |
| Vitamin K | 29mcg24% | 1.1mcg1% | +28mcg |
| Vitamin B6 | <0.1mg4% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 36mcg9% | 27mcg7% | +9.0mcg |
| Thiamin (B1) | <0.1mg2% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 80mg3% | 4.0mg0% | +76mg |
| Calcium | 40mg3% | 48mg4% | <0.1mg |
| Iron | 0.20mg1% | 0.70mg4% | <0.1mg |
| Potassium | 260mg6% | 352mg7% | <0.1mg |
| Phosphorus | 24mg2% | 33mg3% | <0.1mg |
| Magnesium | 11mg3% | 34mg8% | <0.1mg |
| Zinc | 0.13mg1% | 0.15mg1% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | 0.10mg4% | 0.20mg9% | <0.1mg |
| Selenium | 0.40mcg1% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Celery (Raw) is significantly lower in calories at just 14 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 221% fewer calories, making Celery (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Celery (Raw) providing 0.69g 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 0.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 22mcg), Vitamin K (Celery (Raw): 29.3mcg vs 1.1mcg), Vitamin C (Squash Winter (Raw): 21mg vs 3.1mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Celery (Raw): 80mg vs 4mg), Iron (Squash Winter (Raw): 0.7mg vs 0.2mg), Magnesium (Squash Winter (Raw): 34mg vs 11mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Celery (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, Celery (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more protein with 1g per 100g compared to 0.69g for Celery (Raw).
- Which is lower in calories, Celery (Raw) or Squash Winter (Raw)?
- Celery (Raw) is lower in calories with 14 kcal per 100g versus 45 kcal.
- Is Celery (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Celery (Raw) has 14 calories and 0.69g 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, Celery (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.17g.
- Which has more fiber, Celery (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 1.6g.