Mushrooms White (Raw)vsSquash Summer (Raw)
Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Mushrooms White (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mushrooms White (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 23% fewer calories.
Mushrooms White (Raw) provides 318mg of potassium per 100g — important for muscle function and hydration.
Squash Summer (Raw) delivers 17.9mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mushrooms White | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 22kcal1% | 17kcal1% | +5.0kcal |
| Protein | 3.1g6% | 1.2g2% | +1.9g |
| Total Fat | 0.34g0% | 0.32g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.3g1% | 3.1g1% | +0.15g |
| Dietary Fiber | 1.0g4% | 1.0g4% | — |
| Sugars | 2.0g | 2.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 10mcg1% | <0.1mcg |
| Vitamin C | 2.1mg2% | 18mg20% | <0.1mg |
| Vitamin D | 0.20mcg1% | 0mcg0% | +0.20mcg |
| Vitamin E | <0.1mg0% | 0.12mg1% | <0.1mg |
| Vitamin K | 0mcg0% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.16mg10% | <0.1mg |
| Vitamin B12 | <0.1mcg2% | 0mcg0% | +<0.1mcg |
| Folate | 17mcg4% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg7% | +0.31mg |
| Niacin (B3) | 3.6mg23% | 0.45mg3% | +3.2mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 8.0mg0% | <0.1mg |
| Calcium | 3.0mg0% | 16mg1% | <0.1mg |
| Iron | 0.50mg3% | 0.37mg2% | +0.13mg |
| Potassium | 318mg7% | 261mg6% | +57mg |
| Phosphorus | 86mg7% | 38mg3% | +48mg |
| Magnesium | 9.0mg2% | 18mg4% | <0.1mg |
| Zinc | 0.52mg5% | 0.32mg3% | +0.20mg |
| Copper | 0.32mg35% | <0.1mg6% | +0.27mg |
| Manganese | <0.1mg2% | 0.18mg8% | <0.1mg |
| Selenium | 9.3mcg17% | 0.20mcg0% | +9.1mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is moderately lower in calories than Mushrooms White (Raw), containing 17 kcal compared to 22 kcal per 100g (29% fewer calories).
Protein: Mushrooms White (Raw) provides more protein with 3.09g versus 1.21g per 100g. In terms of protein-to-calorie efficiency, Mushrooms White (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Mushrooms White (Raw) has 0.34g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Summer (Raw): 10mcg vs 0mcg), Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin K (Squash Summer (Raw): 4.3mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Mushrooms White (Raw): 9.3mcg vs 0.2mcg), Copper (Mushrooms White (Raw): 0.318mg vs 0.053mg), Calcium (Squash Summer (Raw): 16mg vs 3mg).
Diet Suitability: Both fit 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, Mushrooms White (Raw) or Squash Summer (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Mushrooms White (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 22 kcal.
- Is Mushrooms White (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Mushrooms White (Raw) has 22 calories and 3.09g 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, Mushrooms White (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 0.34g.
- Which has more fiber, Mushrooms White (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) has more fiber with 1g per 100g compared to 1g.