Squash Summer (Raw)vsSquash Winter (Raw)
Squash Summer (Raw) has 17 calories and 1.2g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Squash Summer (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Squash Summer (Raw) vs Squash Winter (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 62% fewer calories.
Squash Winter (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Squash Winter (Raw) delivers 21mg 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.
Squash Winter (Raw) edges ahead overall with more potassium, 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 | Squash Summer Zucchini Includes Skin Raw | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 45kcal2% | <0.1kcal |
| Protein | 1.2g2% | 1.0g2% | +0.21g |
| Total Fat | 0.32g0% | 0.10g0% | +0.22g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.1g1% | 12g4% | <0.1g |
| Dietary Fiber | 1.0g4% | 2.0g7% | <0.1g |
| Sugars | 2.5g | 2.2g | +0.30g |
| ✨Vitamins | |||
| Vitamin A | 10mcg1% | 532mcg59% | <0.1mcg |
| Vitamin C | 18mg20% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.12mg1% | 1.4mg10% | <0.1mg |
| Vitamin K | 4.3mcg4% | 1.1mcg1% | +3.2mcg |
| Vitamin B6 | 0.16mg10% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 24mcg6% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.45mg3% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 8.0mg0% | 4.0mg0% | +4.0mg |
| Calcium | 16mg1% | 48mg4% | <0.1mg |
| Iron | 0.37mg2% | 0.70mg4% | <0.1mg |
| Potassium | 261mg6% | 352mg7% | <0.1mg |
| Phosphorus | 38mg3% | 33mg3% | +5.0mg |
| Magnesium | 18mg4% | 34mg8% | <0.1mg |
| Zinc | 0.32mg3% | 0.15mg1% | +0.17mg |
| Copper | <0.1mg6% | <0.1mg8% | <0.1mg |
| Manganese | 0.18mg8% | 0.20mg9% | <0.1mg |
| Selenium | 0.20mcg0% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 165% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Squash Summer (Raw) providing 1.21g and Squash Winter (Raw) providing 1g per 100g.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 10mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.12mg), Riboflavin (B2) (Squash Summer (Raw): 0.094mg vs 0.02mg).
Key Minerals: Notable mineral differences include Calcium (Squash Winter (Raw): 48mg vs 16mg), Selenium (Squash Winter (Raw): 0.5mcg vs 0.2mcg), Zinc (Squash Summer (Raw): 0.32mg vs 0.15mg).
Diet Suitability: Squash Summer (Raw) fits 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, Squash Summer (Raw) or Squash Winter (Raw)?
- Squash Summer (Raw) has more protein with 1.21g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Squash Summer (Raw) or Squash Winter (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 45 kcal.
- Is Squash Summer (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Squash Summer (Raw) has 17 calories and 1.21g 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, Squash Summer (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.32g.
- Which has more fiber, Squash Summer (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 1g.