Squash Winter (Raw)vsTomatoes Red (Raw)
Squash Winter (Raw) has 45 calories and 1.0g protein per 100g. Tomatoes Red (Raw) has 18 calories and 0.88g protein per 100g Squash Winter (Raw) has more protein, Tomatoes Red (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Squash Winter (Raw) vs Tomatoes Red (Raw)
Go with Tomatoes Red (Raw) at just 18 kcal per 100g — 60% fewer calories.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Tomatoes Red (Raw) has only 3.9g 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 Winter Butternut | Tomatoes Red Ripe Year Round Average | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 45kcal2% | 18kcal1% | +27kcal |
| Protein | 1.0g2% | 0.88g2% | +0.12g |
| Total Fat | 0.10g0% | 0.20g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 12g4% | 3.9g1% | +7.8g |
| Dietary Fiber | 2.0g7% | 1.2g4% | +0.80g |
| Sugars | 2.2g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 532mcg59% | 42mcg5% | +490mcg |
| Vitamin C | 21mg23% | 14mg15% | +7.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.4mg10% | 0.54mg4% | +0.90mg |
| Vitamin K | 1.1mcg1% | 7.9mcg7% | <0.1mcg |
| Vitamin B6 | 0.15mg9% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 27mcg7% | 15mcg4% | +12mcg |
| Thiamin (B1) | 0.10mg8% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 1.2mg8% | 0.59mg4% | +0.61mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 5.0mg0% | <0.1mg |
| Calcium | 48mg4% | 10mg1% | +38mg |
| Iron | 0.70mg4% | 0.27mg2% | +0.43mg |
| Potassium | 352mg7% | 237mg5% | +115mg |
| Phosphorus | 33mg3% | 24mg2% | +9.0mg |
| Magnesium | 34mg8% | 11mg3% | +23mg |
| Zinc | 0.15mg1% | 0.17mg2% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg7% | +<0.1mg |
| Manganese | 0.20mg9% | 0.11mg5% | +<0.1mg |
| Selenium | 0.50mcg1% | 0mcg0% | +0.50mcg |
🔬Nutritional Analysis
Calories: Tomatoes Red (Raw) is significantly lower in calories at just 18 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 150% fewer calories, making Tomatoes Red (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Squash Winter (Raw) providing 1g and Tomatoes Red (Raw) providing 0.88g per 100g.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 42mcg), Vitamin K (Tomatoes Red (Raw): 7.9mcg vs 1.1mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.54mg).
Key Minerals: Notable mineral differences include Selenium (Squash Winter (Raw): 0.5mcg vs 0mcg), Calcium (Squash Winter (Raw): 48mg vs 10mg), Magnesium (Squash Winter (Raw): 34mg vs 11mg).
Diet Suitability: Tomatoes Red (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 Winter (Raw) or Tomatoes Red (Raw)?
- Squash Winter (Raw) has more protein with 1g per 100g compared to 0.88g for Tomatoes Red (Raw).
- Which is lower in calories, Squash Winter (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is lower in calories with 18 kcal per 100g versus 45 kcal.
- Is Squash Winter (Raw) or Tomatoes Red (Raw) healthier?
- It depends on your goals. Squash Winter (Raw) has 45 calories and 1g protein per 100g, while Tomatoes Red (Raw) has 18 calories and 0.88g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Squash Winter (Raw) or Tomatoes Red (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.2g.
- Which has more fiber, Squash Winter (Raw) or Tomatoes Red (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 1.2g.