Cucumber With Peel (Raw)vsSquash Winter (Raw)
Cucumber With Peel (Raw) has 15 calories and 0.65g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Squash Winter (Raw) has more protein, Cucumber With Peel (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cucumber With Peel (Raw) vs Squash Winter (Raw)
Go with Cucumber With Peel (Raw) at just 15 kcal per 100g — 67% fewer calories.
Squash Winter (Raw) will keep you satisfied longer with 2g fiber — fat and protein slow digestion while fiber adds bulk.
Squash Winter (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Cucumber With Peel (Raw) has only 3.6g carbs per 100g — the clear choice for low-carb diets.
Squash Winter (Raw) edges ahead overall with more fiber, 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 | Cucumber With Peel | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 15kcal1% | 45kcal2% | <0.1kcal |
| Protein | 0.65g1% | 1.0g2% | <0.1g |
| Total Fat | 0.11g0% | 0.10g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.6g1% | 12g4% | <0.1g |
| Dietary Fiber | 0.50g2% | 2.0g7% | <0.1g |
| Sugars | 1.7g | 2.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 5.0mcg1% | 532mcg59% | <0.1mcg |
| Vitamin C | 2.8mg3% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 1.4mg10% | <0.1mg |
| Vitamin K | 16mcg14% | 1.1mcg1% | +15mcg |
| Vitamin B6 | <0.1mg2% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 7.0mcg2% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | <0.1mg1% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 4.0mg0% | <0.1mg |
| Calcium | 16mg1% | 48mg4% | <0.1mg |
| Iron | 0.28mg2% | 0.70mg4% | <0.1mg |
| Potassium | 147mg3% | 352mg7% | <0.1mg |
| Phosphorus | 24mg2% | 33mg3% | <0.1mg |
| Magnesium | 13mg3% | 34mg8% | <0.1mg |
| Zinc | 0.20mg2% | 0.15mg1% | +<0.1mg |
| Copper | <0.1mg5% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg3% | 0.20mg9% | <0.1mg |
| Selenium | 0.30mcg1% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cucumber With Peel (Raw) is significantly lower in calories at just 15 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 200% fewer calories, making Cucumber With Peel (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cucumber With Peel (Raw) providing 0.65g and Squash Winter (Raw) providing 1g per 100g.
Fat: Both have similar fat content — Cucumber With Peel (Raw) has 0.11g and Squash Winter (Raw) has 0.1g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 5mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.03mg), Vitamin K (Cucumber With Peel (Raw): 16.4mcg vs 1.1mcg). 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 Winter (Raw): 48mg vs 16mg), Magnesium (Squash Winter (Raw): 34mg vs 13mg), Manganese (Squash Winter (Raw): 0.202mg vs 0.079mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cucumber With Peel (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, Cucumber With Peel (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more protein with 1g per 100g compared to 0.65g for Cucumber With Peel (Raw).
- Which is lower in calories, Cucumber With Peel (Raw) or Squash Winter (Raw)?
- Cucumber With Peel (Raw) is lower in calories with 15 kcal per 100g versus 45 kcal.
- Is Cucumber With Peel (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Cucumber With Peel (Raw) has 15 calories and 0.65g 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, Cucumber With Peel (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.11g.
- Which has more fiber, Cucumber With Peel (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 0.5g.