Garlic (Raw)vsSquash Summer (Raw)
Garlic (Raw) has 143 calories and 6.6g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Garlic (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Garlic (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 88% fewer calories.
Garlic (Raw) will keep you satisfied longer with 2.7g fiber, 6.6g protein — fat and protein slow digestion while fiber adds bulk.
Squash Summer (Raw) packs 1.2g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Garlic (Raw) with 28.2g 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 | Garlic | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 17kcal1% | +126kcal |
| Protein | 6.6g13% | 1.2g2% | +5.4g |
| Total Fat | 0.38g0% | 0.32g0% | +<0.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 28g10% | 3.1g1% | +25g |
| Dietary Fiber | 2.7g10% | 1.0g4% | +1.7g |
| Sugars | — | 2.5g | — |
| ✨Vitamins | |||
| Vitamin A | — | 10mcg1% | — |
| Vitamin C | 10mg11% | 18mg20% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.12mg1% | — |
| Vitamin K | — | 4.3mcg4% | — |
| Vitamin B6 | — | 0.16mg10% | — |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | — | 24mcg6% | — |
| Thiamin (B1) | — | <0.1mg4% | — |
| Riboflavin (B2) | — | <0.1mg7% | — |
| Niacin (B3) | — | 0.45mg3% | — |
| 🔶Minerals | |||
| Sodium | — | 8.0mg0% | — |
| Calcium | — | 16mg1% | — |
| Iron | — | 0.37mg2% | — |
| Potassium | — | 261mg6% | — |
| Phosphorus | — | 38mg3% | — |
| Magnesium | — | 18mg4% | — |
| Zinc | — | 0.32mg3% | — |
| Copper | — | <0.1mg6% | — |
| Manganese | — | 0.18mg8% | — |
| Selenium | 9.8mcg18% | 0.20mcg0% | +9.6mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 741% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Garlic (Raw) has more protein per 100g (6.62g vs 1.21g), but Squash Summer (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Both have similar fat content — Garlic (Raw) has 0.38g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Squash Summer (Raw): 17.9mg vs 10mg). 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 Selenium (Garlic (Raw): 9.8mcg vs 0.2mcg). 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. Squash Summer (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Garlic (Raw) or Squash Summer (Raw)?
- Garlic (Raw) has more protein with 6.62g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Garlic (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 143 kcal.
- Is Garlic (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Garlic (Raw) has 143 calories and 6.62g 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, Garlic (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 0.38g.
- Which has more fiber, Garlic (Raw) or Squash Summer (Raw)?
- Garlic (Raw) has more fiber with 2.7g per 100g compared to 1g.