Squash Summer (Raw)vsSweet Potato (Raw)
Squash Summer (Raw) has 17 calories and 1.2g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Sweet Potato (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Squash Summer (Raw) vs Sweet Potato (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 80% fewer calories.
Sweet Potato (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Sweet Potato (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Squash Summer (Raw) delivers 17.9mg 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Squash Summer Zucchini Includes Skin Raw | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 86kcal4% | <0.1kcal |
| Protein | 1.2g2% | 1.6g3% | <0.1g |
| Total Fat | 0.32g0% | <0.1g0% | +0.27g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.1g1% | 20g7% | <0.1g |
| Dietary Fiber | 1.0g4% | 3.0g11% | <0.1g |
| Sugars | 2.5g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 10mcg1% | 709mcg79% | <0.1mcg |
| Vitamin C | 18mg20% | 2.4mg3% | +15mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.12mg1% | 0.26mg2% | <0.1mg |
| Vitamin K | 4.3mcg4% | 1.8mcg2% | +2.5mcg |
| Vitamin B6 | 0.16mg10% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 24mcg6% | 11mcg3% | +13mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.45mg3% | 0.56mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 8.0mg0% | 55mg2% | <0.1mg |
| Calcium | 16mg1% | 30mg2% | <0.1mg |
| Iron | 0.37mg2% | 0.61mg3% | <0.1mg |
| Potassium | 261mg6% | 337mg7% | <0.1mg |
| Phosphorus | 38mg3% | 47mg4% | <0.1mg |
| Magnesium | 18mg4% | 25mg6% | <0.1mg |
| Zinc | 0.32mg3% | 0.30mg3% | +<0.1mg |
| Copper | <0.1mg6% | 0.15mg17% | <0.1mg |
| Manganese | 0.18mg8% | 0.26mg11% | <0.1mg |
| Selenium | 0.20mcg0% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 406% 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 Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 10mcg), Vitamin C (Squash Summer (Raw): 17.9mg vs 2.4mg), Vitamin K (Squash Summer (Raw): 4.3mcg vs 1.8mcg). 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 Sodium (Sweet Potato (Raw): 55mg vs 8mg), Selenium (Sweet Potato (Raw): 0.6mcg vs 0.2mcg), Copper (Sweet Potato (Raw): 0.151mg vs 0.053mg). 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.
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❓Frequently Asked Questions
- Which has more protein, Squash Summer (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more protein with 1.57g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Squash Summer (Raw) or Sweet Potato (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 86 kcal.
- Is Squash Summer (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Squash Summer (Raw) has 17 calories and 1.21g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Squash Summer (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.32g.
- Which has more fiber, Squash Summer (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 1g.