Squash Summer (Raw)vsTurnips (Raw)
Squash Summer (Raw) has 17 calories and 1.2g protein per 100g. Turnips (Raw) has 28 calories and 0.90g 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 Turnips (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 39% fewer calories.
Squash Summer (Raw) provides 261mg of potassium per 100g — important for muscle function and hydration.
Turnips (Raw) delivers 21mg 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 | Squash Summer Zucchini Includes Skin Raw | Turnips | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 28kcal1% | <0.1kcal |
| Protein | 1.2g2% | 0.90g2% | +0.31g |
| 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% | 6.4g2% | <0.1g |
| Dietary Fiber | 1.0g4% | 1.8g6% | <0.1g |
| Sugars | 2.5g | 3.8g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 10mcg1% | 0mcg0% | +10mcg |
| Vitamin C | 18mg20% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.12mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 4.3mcg4% | 0.10mcg0% | +4.2mcg |
| Vitamin B6 | 0.16mg10% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 24mcg6% | 15mcg4% | +9.0mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.45mg3% | 0.40mg3% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 8.0mg0% | 67mg3% | <0.1mg |
| Calcium | 16mg1% | 30mg2% | <0.1mg |
| Iron | 0.37mg2% | 0.30mg2% | +<0.1mg |
| Potassium | 261mg6% | 191mg4% | +70mg |
| Phosphorus | 38mg3% | 27mg2% | +11mg |
| Magnesium | 18mg4% | 11mg3% | +7.0mg |
| Zinc | 0.32mg3% | 0.27mg2% | +<0.1mg |
| Copper | <0.1mg6% | <0.1mg9% | <0.1mg |
| Manganese | 0.18mg8% | 0.13mg6% | +<0.1mg |
| Selenium | 0.20mcg0% | 0.70mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 28 kcal for Turnips (Raw) — that's 65% 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 Turnips (Raw) providing 0.9g per 100g.
Fat: Turnips (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 Summer (Raw): 10mcg vs 0mcg), Vitamin K (Squash Summer (Raw): 4.3mcg vs 0.1mcg), Vitamin E (Squash Summer (Raw): 0.12mg vs 0.03mg).
Key Minerals: Notable mineral differences include Sodium (Turnips (Raw): 67mg vs 8mg), Selenium (Turnips (Raw): 0.7mcg vs 0.2mcg), Calcium (Turnips (Raw): 30mg vs 16mg).
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 Turnips (Raw)?
- Squash Summer (Raw) has more protein with 1.21g per 100g compared to 0.9g for Turnips (Raw).
- Which is lower in calories, Squash Summer (Raw) or Turnips (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 28 kcal.
- Is Squash Summer (Raw) or Turnips (Raw) healthier?
- It depends on your goals. Squash Summer (Raw) has 17 calories and 1.21g protein per 100g, while Turnips (Raw) has 28 calories and 0.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Squash Summer (Raw) or Turnips (Raw)?
- Turnips (Raw) is leaner with 0.1g of fat per 100g compared to 0.32g.
- Which has more fiber, Squash Summer (Raw) or Turnips (Raw)?
- Turnips (Raw) has more fiber with 1.8g per 100g compared to 1g.