Corn Sweet (Raw)vsSquash Summer (Raw)
Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Corn Sweet (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Corn Sweet (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 80% fewer calories.
Corn Sweet (Raw) will keep you satisfied longer with 2g fiber, 3.3g protein — fat and protein slow digestion while fiber adds bulk.
Corn Sweet (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Squash Summer (Raw) delivers 17.9mg of vitamin C per 100g — great for immune function and skin health.
Squash Summer (Raw) has only 3.1g 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 | Corn Sweet Yellow | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 86kcal4% | 17kcal1% | +69kcal |
| Protein | 3.3g7% | 1.2g2% | +2.1g |
| Total Fat | 1.4g2% | 0.32g0% | +1.0g |
| Saturated Fat | 0.33g2% | <0.1g0% | +0.24g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 3.1g1% | +16g |
| Dietary Fiber | 2.0g7% | 1.0g4% | +1.0g |
| Sugars | 6.3g | 2.5g | +3.8g |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 10mcg1% | <0.1mcg |
| Vitamin C | 6.8mg8% | 18mg20% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.12mg1% | <0.1mg |
| Vitamin K | 0.30mcg0% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 24mcg6% | +18mcg |
| Thiamin (B1) | 0.15mg13% | <0.1mg4% | +0.11mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 1.8mg11% | 0.45mg3% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 8.0mg0% | +7.0mg |
| Calcium | 2.0mg0% | 16mg1% | <0.1mg |
| Iron | 0.52mg3% | 0.37mg2% | +0.15mg |
| Potassium | 270mg6% | 261mg6% | +9.0mg |
| Phosphorus | 89mg7% | 38mg3% | +51mg |
| Magnesium | 37mg9% | 18mg4% | +19mg |
| Zinc | 0.46mg4% | 0.32mg3% | +0.14mg |
| Copper | <0.1mg6% | <0.1mg6% | +<0.1mg |
| Manganese | 0.16mg7% | 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 86 kcal for Corn Sweet (Raw) — that's 406% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Corn Sweet (Raw) has more protein per 100g (3.27g vs 1.21g), but Squash Summer (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Squash Summer (Raw) is the leaner option with 0.32g of total fat per 100g compared to 1.35g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Squash Summer (Raw): 4.3mcg vs 0.3mcg), Niacin (B3) (Corn Sweet (Raw): 1.77mg vs 0.451mg), Thiamin (B1) (Corn Sweet (Raw): 0.155mg vs 0.045mg). 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 Calcium (Squash Summer (Raw): 16mg vs 2mg), Selenium (Corn Sweet (Raw): 0.6mcg vs 0.2mcg), Phosphorus (Corn Sweet (Raw): 89mg vs 38mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
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, Corn Sweet (Raw) or Squash Summer (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Corn Sweet (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 86 kcal.
- Is Corn Sweet (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Corn Sweet (Raw) has 86 calories and 3.27g 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, Corn Sweet (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 1.35g.
- Which has more fiber, Corn Sweet (Raw) or Squash Summer (Raw)?
- Corn Sweet (Raw) has more fiber with 2g per 100g compared to 1g.