Corn Sweet vs Squash Summer
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Squash Summer has more protein per 100 calories: 5.85 g against 3.37 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 90.3 kcal.
- Corn Sweet leads in 4 micronutrients, including Starch, Monounsaturated Fat, Omega-6 (Linoleic Acid).
- Squash Summer leads in 36 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Corn Sweet | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.37 g | 5.85 g |
| Carbs | 23.3 g | 20.7 g |
| Fat | 1.01 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 6.46 µg | 130 µg |
| Thiamin (B1) | 0.118 mg | 0.225 mg |
| Riboflavin (B2) | 0.071 mg | 0.182 mg |
| Niacin (B3) | 1.66 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.437 mg | 1.07 mg |
| Vitamin B6 | 0.174 mg | 0.402 mg |
| Folate | 31.5 µg | 101 µg |
| Choline | 28.3 mg | 45.1 mg |
| Vitamin C | 5.15 mg | 45.8 mg |
| Vitamin E | 0.089 mg | 0.686 mg |
| Vitamin K | 0.399 µg | 22.5 µg |
| Minerals | ||
| Calcium | 3.32 mg | 106 mg |
| Iron | 0.561 mg | 2.17 mg |
| Magnesium | 29.9 mg | 105 mg |
| Phosphorus | 83.9 mg | 178 mg |
| Potassium | 249 mg | 1,089 mg |
| Sodium | 3.32 mg | 12.5 mg |
| Zinc | 0.637 mg | 1.54 mg |
| Copper | 0.052 mg | 0.38 mg |
| Manganese | 0.175 mg | 1.04 mg |
| Selenium | 0.701 µg | 1.16 µg |
| Carbohydrates | ||
| Fiber | 2.73 g | 7.23 g |
| Sugar | 4.88 g | 11 g |
| Starch | 6.44 g | 0 g |
| Fructose | 0.775 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.447 g | 0.557 g |
| Monounsaturated Fat | 0.278 g | 0.102 g |
| Saturated Fat | 0.146 g | 0.268 g |
| Omega-6 (Linoleic Acid) | 0.434 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.091 g | 0.118 g |
| Isoleucine | 0.147 g | 0.193 g |
| Leucine | 0.352 g | 0.311 g |
| Lysine | 0.159 g | 0.295 g |
| Methionine | 0.075 g | 0.075 g |
| Cystine | 0.034 g | 0.059 g |
| Phenylalanine | 0.161 g | 0.182 g |
| Tyrosine | 0.131 g | 0.139 g |
| Threonine | 0.139 g | 0.129 g |
| Tryptophan | 0.029 g | 0.048 g |
| Valine | 0.2 g | 0.241 g |
| Arginine | 0.145 g | 0.225 g |
| Alanine | 0.283 g | 0.279 g |
| Serine | 0.263 g | 0.648 g |
| Proline | 0.637 g | 0.568 g |
| Glycine | 0.126 g | 0.198 g |
| Aspartic Acid | 0.285 g | 0.166 g |
| Glutamic Acid | 0.173 g | 0.214 g |
Per 100 grams
| Nutrient | Corn Sweet | Squash Summer |
|---|---|---|
| Calories | 90.3 kcal | 18.7 kcal |
| Protein | 3.05 g | 1.09 g |
| Carbs | 21 g | 3.87 g |
| Fat | 0.915 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 5.83 µg | 24.3 µg |
| Thiamin (B1) | 0.107 mg | 0.042 mg |
| Riboflavin (B2) | 0.064 mg | 0.034 mg |
| Niacin (B3) | 1.5 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.395 mg | 0.199 mg |
| Vitamin B6 | 0.157 mg | 0.075 mg |
| Folate | 28.5 µg | 18.8 µg |
| Choline | 25.6 mg | 8.42 mg |
| Vitamin C | 4.65 mg | 8.55 mg |
| Vitamin E | 0.08 mg | 0.128 mg |
| Vitamin K | 0.36 µg | 4.2 µg |
| Minerals | ||
| Calcium | 3 mg | 19.8 mg |
| Iron | 0.507 mg | 0.405 mg |
| Magnesium | 27 mg | 19.7 mg |
| Phosphorus | 75.8 mg | 33.2 mg |
| Potassium | 225 mg | 203 mg |
| Sodium | 3 mg | 2.33 mg |
| Zinc | 0.575 mg | 0.287 mg |
| Copper | 0.047 mg | 0.071 mg |
| Manganese | 0.158 mg | 0.194 mg |
| Selenium | 0.633 µg | 0.217 µg |
| Carbohydrates | ||
| Fiber | 2.47 g | 1.35 g |
| Sugar | 4.41 g | 2.05 g |
| Starch | 5.82 g | 0 g |
| Fructose | 0.7 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.404 g | 0.104 g |
| Monounsaturated Fat | 0.251 g | 0.019 g |
| Saturated Fat | 0.132 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.392 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.082 g | 0.022 g |
| Isoleucine | 0.133 g | 0.036 g |
| Leucine | 0.318 g | 0.058 g |
| Lysine | 0.144 g | 0.055 g |
| Methionine | 0.068 g | 0.014 g |
| Cystine | 0.031 g | 0.011 g |
| Phenylalanine | 0.145 g | 0.034 g |
| Tyrosine | 0.118 g | 0.026 g |
| Threonine | 0.126 g | 0.024 g |
| Tryptophan | 0.026 g | 0.009 g |
| Valine | 0.181 g | 0.045 g |
| Arginine | 0.131 g | 0.042 g |
| Alanine | 0.256 g | 0.052 g |
| Serine | 0.238 g | 0.121 g |
| Proline | 0.575 g | 0.106 g |
| Glycine | 0.114 g | 0.037 g |
| Aspartic Acid | 0.257 g | 0.031 g |
| Glutamic Acid | 0.156 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Corn Sweet and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.