Peppers 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 4.16 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 22.5 kcal.
- Peppers Sweet leads in 10 micronutrients, including Vitamin A, Niacin (B3), Vitamin B6.
- Squash Summer leads in 27 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Folate.
Per 100 calories
| Nutrient | Peppers Sweet | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.16 g | 5.85 g |
| Carbs | 22.9 g | 20.7 g |
| Fat | 0.844 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 312 µg | 130 µg |
| Thiamin (B1) | 0.244 mg | 0.225 mg |
| Riboflavin (B2) | 0.138 mg | 0.182 mg |
| Niacin (B3) | 3.46 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.227 mg | 1.07 mg |
| Vitamin B6 | 0.76 mg | 0.402 mg |
| Folate | 57.8 µg | 101 µg |
| Choline | 25.2 mg | 45.1 mg |
| Vitamin C | 364 mg | 45.8 mg |
| Vitamin E | 4.79 mg | 0.686 mg |
| Vitamin K | 27.1 µg | 22.5 µg |
| Minerals | ||
| Calcium | 37.8 mg | 106 mg |
| Iron | 2.18 mg | 2.17 mg |
| Magnesium | 37.8 mg | 105 mg |
| Phosphorus | 68.9 mg | 178 mg |
| Potassium | 529 mg | 1,089 mg |
| Sodium | 13.3 mg | 12.5 mg |
| Zinc | 0.378 mg | 1.54 mg |
| Copper | 0.244 mg | 0.38 mg |
| Manganese | 0.471 mg | 1.04 mg |
| Selenium | 1.11 µg | 1.16 µg |
| Carbohydrates | ||
| Fiber | 4.56 g | 7.23 g |
| Sugar | 15.5 g | 11 g |
| Fructose | 6.67 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 0.557 g |
| Monounsaturated Fat | 0.058 g | 0.102 g |
| Saturated Fat | 0.124 g | 0.268 g |
| Omega-6 (Linoleic Acid) | 0.413 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.08 g | 0.118 g |
| Isoleucine | 0.124 g | 0.193 g |
| Leucine | 0.2 g | 0.311 g |
| Lysine | 0.178 g | 0.295 g |
| Methionine | 0.044 g | 0.075 g |
| Cystine | 0.08 g | 0.059 g |
| Phenylalanine | 0.151 g | 0.182 g |
| Tyrosine | 0.076 g | 0.139 g |
| Threonine | 0.16 g | 0.129 g |
| Tryptophan | 0.053 g | 0.048 g |
| Valine | 0.164 g | 0.241 g |
| Arginine | 0.187 g | 0.225 g |
| Alanine | 0.156 g | 0.279 g |
| Serine | 0.747 g | 0.648 g |
| Proline | 0.636 g | 0.568 g |
| Glycine | 0.147 g | 0.198 g |
| Aspartic Acid | 0.16 g | 0.166 g |
| Glutamic Acid | 0.178 g | 0.214 g |
Per 100 grams
| Nutrient | Peppers Sweet | Squash Summer |
|---|---|---|
| Calories | 22.5 kcal | 18.7 kcal |
| Protein | 0.935 g | 1.09 g |
| Carbs | 5.15 g | 3.87 g |
| Fat | 0.19 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 70.3 µg | 24.3 µg |
| Thiamin (B1) | 0.055 mg | 0.042 mg |
| Riboflavin (B2) | 0.031 mg | 0.034 mg |
| Niacin (B3) | 0.779 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.051 mg | 0.199 mg |
| Vitamin B6 | 0.171 mg | 0.075 mg |
| Folate | 13 µg | 18.8 µg |
| Choline | 5.67 mg | 8.42 mg |
| Vitamin C | 82 mg | 8.55 mg |
| Vitamin E | 1.08 mg | 0.128 mg |
| Vitamin K | 6.1 µg | 4.2 µg |
| Minerals | ||
| Calcium | 8.5 mg | 19.8 mg |
| Iron | 0.49 mg | 0.405 mg |
| Magnesium | 8.5 mg | 19.7 mg |
| Phosphorus | 15.5 mg | 33.2 mg |
| Potassium | 119 mg | 203 mg |
| Sodium | 3 mg | 2.33 mg |
| Zinc | 0.085 mg | 0.287 mg |
| Copper | 0.055 mg | 0.071 mg |
| Manganese | 0.106 mg | 0.194 mg |
| Selenium | 0.25 µg | 0.217 µg |
| Carbohydrates | ||
| Fiber | 1.03 g | 1.35 g |
| Sugar | 3.48 g | 2.05 g |
| Fructose | 1.5 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.103 g | 0.104 g |
| Monounsaturated Fat | 0.013 g | 0.019 g |
| Saturated Fat | 0.028 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.093 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.018 g | 0.022 g |
| Isoleucine | 0.028 g | 0.036 g |
| Leucine | 0.045 g | 0.058 g |
| Lysine | 0.04 g | 0.055 g |
| Methionine | 0.01 g | 0.014 g |
| Cystine | 0.018 g | 0.011 g |
| Phenylalanine | 0.034 g | 0.034 g |
| Tyrosine | 0.017 g | 0.026 g |
| Threonine | 0.036 g | 0.024 g |
| Tryptophan | 0.012 g | 0.009 g |
| Valine | 0.037 g | 0.045 g |
| Arginine | 0.042 g | 0.042 g |
| Alanine | 0.035 g | 0.052 g |
| Serine | 0.168 g | 0.121 g |
| Proline | 0.143 g | 0.106 g |
| Glycine | 0.033 g | 0.037 g |
| Aspartic Acid | 0.036 g | 0.031 g |
| Glutamic Acid | 0.04 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Peppers Sweet and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.