Which has more protein, Garlic (Raw) or Squash Winter (Raw)?

Garlic (Raw) has more protein with 6.62g per 100g compared to 1g for Squash Winter (Raw).

Which is lower in calories, Garlic (Raw) or Squash Winter (Raw)?

Squash Winter (Raw) is lower in calories with 45 kcal per 100g versus 143 kcal.

Is Garlic (Raw) or Squash Winter (Raw) healthier?

It depends on your goals. Garlic (Raw) has 143 calories and 6.62g 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, Garlic (Raw) or Squash Winter (Raw)?

Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.38g.

Which has more fiber, Garlic (Raw) or Squash Winter (Raw)?

Garlic (Raw) has more fiber with 2.7g per 100g compared to 2g.

Garlic (Raw)vsSquash Winter (Raw)

Garlic (Raw) has more protein, Squash Winter (Raw) is lower in calories, while Garlic (Raw) has more healthy fats for satiety.

Garlic (Raw) has 143 calories and 6.6g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Garlic (Raw) has more protein, Squash Winter (Raw) is lower in calories.

🥬

Garlic (Raw)Vegetables and Vegetable Products

143

kcal/100g

🥬

Squash Winter (Raw)Vegetables and Vegetable Products

kcal/100g

🎯When to Eat What

Goal-based picks for Garlic (Raw) vs Squash Winter (Raw)

⚖️Watching your weight

Go with Squash Winter (Raw) at just 45 kcal per 100g — 69% fewer calories.

🫄Staying full longer

Garlic (Raw) will keep you satisfied longer with 2.7g fiber, 6.6g protein — fat and protein slow digestion while fiber adds bulk.

💪Building muscle

Garlic (Raw) packs 6.6g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.

⚡Quick energy boost

Garlic (Raw) with 28.2g of carbs per 100g provides fast-acting energy — great before a workout.

🛡️Immune support

Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.

🔥Calorie Breakdown

Garlic (Raw)

143kcal

Protein19%

Carbs79%

Fat2%

Squash Winter (Raw)

45kcal

Protein8%

Carbs91%

Fat1%

💪Macronutrient Comparison

Garlic (Raw)Squash Winter (Raw)

Protein✓ Garlic (Raw)

6.6g

1.0g

Carbohydrates✓ Garlic (Raw)

28g

12g

Total Fat✓ Squash Winter (Raw)

0.38g

0.10g

Dietary Fiber✓ Garlic (Raw)

2.7g

2.0g

🕸️Nutrient Profile

Garlic (Raw)

Squash Winter (Raw)

Values as % of Daily Value (capped at 150%)

📊Full Nutrition Comparison

Nutrient	Garlic	Squash Winter Butternut	Diff
💪Macronutrients
Calories	143kcal7%	45kcal2%	+98kcal
Protein	6.6g13%	1.0g2%	+5.6g
Total Fat	0.38g0%	0.10g0%	+0.28g
Saturated Fat	—	<0.1g0%	—
Trans Fat	—	0g	—
Cholesterol	—	0mg0%	—
Carbohydrates	28g10%	12g4%	+17g
Dietary Fiber	2.7g10%	2.0g7%	+0.70g
Sugars	—	2.2g	—
✨Vitamins
Vitamin A	—	532mcg59%	—
Vitamin C	10mg11%	21mg23%	<0.1mg
Vitamin D	—	0mcg0%	—
Vitamin E	—	1.4mg10%	—
Vitamin K	—	1.1mcg1%	—
Vitamin B6	—	0.15mg9%	—
Vitamin B12	—	0mcg0%	—
Folate	—	27mcg7%	—
Thiamin (B1)	—	0.10mg8%	—
Riboflavin (B2)	—	<0.1mg2%	—
Niacin (B3)	—	1.2mg8%	—
🔶Minerals
Sodium	—	4.0mg0%	—
Calcium	—	48mg4%	—
Iron	—	0.70mg4%	—
Potassium	—	352mg7%	—
Phosphorus	—	33mg3%	—
Magnesium	—	34mg8%	—
Zinc	—	0.15mg1%	—
Copper	—	<0.1mg8%	—
Manganese	—	0.20mg9%	—
Selenium	9.8mcg18%	0.50mcg1%	+9.3mcg

🔬Nutritional Analysis

Calories: Squash Winter (Raw) is significantly lower in calories at just 45 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 218% fewer calories, making Squash Winter (Raw) the better choice for calorie-conscious diets.

Protein: Garlic (Raw) provides more protein with 6.62g versus 1g per 100g. In terms of protein-to-calorie efficiency, Garlic (Raw) offers better value for building and maintaining muscle.

Fat: Garlic (Raw) has more fat (0.38g vs 0.1g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.

Key Vitamins: The most notable vitamin differences are in Vitamin C (Squash Winter (Raw): 21mg 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 0.5mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.

Diet Suitability: Both fit a low-fat diet. Squash Winter (Raw) fits a low-sodium diet.

🔗Related Comparisons

More with Garlic

Garlic vs Sweet Potato Raw Unprepared Includes Brussels Sprouts vs Garlic Broccoli vs Garlic Garlic vs Spinach Garlic vs Kale Raw Garlic vs Potatoes Russet Flesh And Skin Baked Carrots Raw vs Garlic Garlic vs Tomatoes Red Ripe Year Round Average

More with Squash Winter

Squash Winter Butternut vs Sweet Potato Raw Unprepared Includes Brussels Sprouts vs Squash Winter Butternut Broccoli vs Squash Winter Butternut Spinach vs Squash Winter Butternut Kale Raw vs Squash Winter Butternut Potatoes Russet Flesh And Skin Baked vs Squash Winter Butternut Carrots Raw vs Squash Winter Butternut Squash Winter Butternut vs Tomatoes Red Ripe Year Round Average

❓Frequently Asked Questions

Which has more protein, Garlic (Raw) or Squash Winter (Raw)?: Garlic (Raw) has more protein with 6.62g per 100g compared to 1g for Squash Winter (Raw).
Which is lower in calories, Garlic (Raw) or Squash Winter (Raw)?: Squash Winter (Raw) is lower in calories with 45 kcal per 100g versus 143 kcal.
Is Garlic (Raw) or Squash Winter (Raw) healthier?: It depends on your goals. Garlic (Raw) has 143 calories and 6.62g 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, Garlic (Raw) or Squash Winter (Raw)?: Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.38g.
Which has more fiber, Garlic (Raw) or Squash Winter (Raw)?: Garlic (Raw) has more fiber with 2.7g per 100g compared to 2g.

Data from USDA FoodData Central. All values per 100g.