Peas Green (Raw)vsSquash Summer (Raw)
Peas Green (Raw) has 81 calories and 5.4g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Peas Green (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Peas Green (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 79% fewer calories.
Peas Green (Raw) will keep you satisfied longer with 5.7g fiber, 5.4g protein — fat and protein slow digestion while fiber adds bulk.
Peas Green (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Peas Green (Raw) delivers 40mg 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.
Peas Green (Raw) edges ahead overall with more fiber, more protein, 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 | Peas Green | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 81kcal4% | 17kcal1% | +64kcal |
| Protein | 5.4g11% | 1.2g2% | +4.2g |
| Total Fat | 0.40g1% | 0.32g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 3.1g1% | +11g |
| Dietary Fiber | 5.7g20% | 1.0g4% | +4.7g |
| Sugars | 5.7g | 2.5g | +3.2g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 10mcg1% | +28mcg |
| Vitamin C | 40mg44% | 18mg20% | +22mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.13mg1% | 0.12mg1% | +<0.1mg |
| Vitamin K | 25mcg21% | 4.3mcg4% | +21mcg |
| Vitamin B6 | 0.17mg10% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 65mcg16% | 24mcg6% | +41mcg |
| Thiamin (B1) | 0.27mg22% | <0.1mg4% | +0.22mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 0.45mg3% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 8.0mg0% | <0.1mg |
| Calcium | 25mg2% | 16mg1% | +9.0mg |
| Iron | 1.5mg8% | 0.37mg2% | +1.1mg |
| Potassium | 244mg5% | 261mg6% | <0.1mg |
| Phosphorus | 108mg9% | 38mg3% | +70mg |
| Magnesium | 33mg8% | 18mg4% | +15mg |
| Zinc | 1.2mg11% | 0.32mg3% | +0.92mg |
| Copper | 0.18mg20% | <0.1mg6% | +0.12mg |
| Manganese | 0.41mg18% | 0.18mg8% | +0.23mg |
| Selenium | 1.8mcg3% | 0.20mcg0% | +1.6mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 81 kcal for Peas Green (Raw) — that's 376% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Peas Green (Raw) has more protein per 100g (5.42g vs 1.21g), but Squash Summer (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Peas Green (Raw) has more fat (0.4g vs 0.32g 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 K (Peas Green (Raw): 24.8mcg vs 4.3mcg), Thiamin (B1) (Peas Green (Raw): 0.266mg vs 0.045mg), Niacin (B3) (Peas Green (Raw): 2.09mg vs 0.451mg). 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 (Peas Green (Raw): 1.8mcg vs 0.2mcg), Iron (Peas Green (Raw): 1.47mg vs 0.37mg), Zinc (Peas Green (Raw): 1.24mg vs 0.32mg). 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. Peas Green (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Peas Green (Raw) or Squash Summer (Raw)?
- Peas Green (Raw) has more protein with 5.42g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Peas Green (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 81 kcal.
- Is Peas Green (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Peas Green (Raw) has 81 calories and 5.42g 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, Peas Green (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 0.4g.
- Which has more fiber, Peas Green (Raw) or Squash Summer (Raw)?
- Peas Green (Raw) has more fiber with 5.7g per 100g compared to 1g.