Spinach (Raw)vsSquash Summer (Raw)
Spinach (Raw) has 23 calories and 2.9g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Spinach (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Spinach (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 26% fewer calories.
Spinach (Raw) will keep you satisfied longer with 2.2g fiber — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Spinach | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 23kcal1% | 17kcal1% | +6.0kcal |
| Protein | 2.9g6% | 1.2g2% | +1.6g |
| Total Fat | 0.39g1% | 0.32g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.6g1% | 3.1g1% | +0.52g |
| Dietary Fiber | 2.2g8% | 1.0g4% | +1.2g |
| Sugars | 0.42g | 2.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 469mcg52% | 10mcg1% | +459mcg |
| Vitamin C | 28mg31% | 18mg20% | +10mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.0mg14% | 0.12mg1% | +1.9mg |
| Vitamin K | 483mcg403% | 4.3mcg4% | +479mcg |
| Vitamin B6 | 0.20mg11% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 194mcg49% | 24mcg6% | +170mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.72mg5% | 0.45mg3% | +0.27mg |
| 🔶Minerals | |||
| Sodium | 79mg3% | 8.0mg0% | +71mg |
| Calcium | 99mg8% | 16mg1% | +83mg |
| Iron | 2.7mg15% | 0.37mg2% | +2.3mg |
| Potassium | 558mg12% | 261mg6% | +297mg |
| Phosphorus | 49mg4% | 38mg3% | +11mg |
| Magnesium | 79mg19% | 18mg4% | +61mg |
| Zinc | 0.53mg5% | 0.32mg3% | +0.21mg |
| Copper | 0.13mg14% | <0.1mg6% | +<0.1mg |
| Manganese | 0.90mg39% | 0.18mg8% | +0.72mg |
| Selenium | 1.0mcg2% | 0.20mcg0% | +0.80mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 23 kcal for Spinach (Raw) — that's 35% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Spinach (Raw) provides more protein with 2.86g versus 1.21g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Spinach (Raw) has 0.39g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Spinach (Raw): 483mcg vs 4.3mcg), Vitamin A (Spinach (Raw): 469mcg vs 10mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.12mg).
Key Minerals: Notable mineral differences include Sodium (Spinach (Raw): 79mg vs 8mg), Iron (Spinach (Raw): 2.71mg vs 0.37mg), Calcium (Spinach (Raw): 99mg vs 16mg).
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, Spinach (Raw) or Squash Summer (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Spinach (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 23 kcal.
- Is Spinach (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Spinach (Raw) has 23 calories and 2.86g 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, Spinach (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 0.39g.
- Which has more fiber, Spinach (Raw) or Squash Summer (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 1g.