Peppers Sweet vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Peppers Sweet has more protein per 100 calories: 4.16 g against 2.88 g.
- Peppers Sweet is lighter per 100 g: 22.5 kcal against 42 kcal.
- Peppers Sweet leads in 31 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Squash Winter leads in 7 micronutrients, including Vitamin A, Pantothenic Acid (B5), Calcium.
Per 100 calories
| Nutrient | Peppers Sweet | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.16 g | 2.88 g |
| Carbs | 22.9 g | 24.4 g |
| Fat | 0.844 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 312 µg | 562 µg |
| Thiamin (B1) | 0.244 mg | 0.174 mg |
| Riboflavin (B2) | 0.138 mg | 0.079 mg |
| Niacin (B3) | 3.46 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.227 mg | 0.905 mg |
| Vitamin B6 | 0.76 mg | 0.357 mg |
| Folate | 57.8 µg | 39 µg |
| Choline | 25.2 mg | 26 mg |
| Vitamin C | 364 mg | 23.1 mg |
| Vitamin E | 4.79 mg | 1.03 mg |
| Vitamin K | 27.1 µg | 4.64 µg |
| Minerals | ||
| Calcium | 37.8 mg | 69 mg |
| Iron | 2.18 mg | 1.32 mg |
| Magnesium | 37.8 mg | 56.2 mg |
| Phosphorus | 68.9 mg | 61 mg |
| Potassium | 529 mg | 684 mg |
| Sodium | 13.3 mg | 16.7 mg |
| Zinc | 0.378 mg | 0.414 mg |
| Copper | 0.244 mg | 0.15 mg |
| Manganese | 0.471 mg | 0.419 mg |
| Selenium | 1.11 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 4.56 g | 7.95 g |
| Sugar | 15.5 g | 7.56 g |
| Fructose | 6.67 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 0.3 g |
| Monounsaturated Fat | 0.058 g | 0.052 g |
| Saturated Fat | 0.124 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 0.413 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.08 g | 0.045 g |
| Isoleucine | 0.124 g | 0.093 g |
| Leucine | 0.2 g | 0.136 g |
| Lysine | 0.178 g | 0.088 g |
| Methionine | 0.044 g | 0.029 g |
| Cystine | 0.08 g | 0.021 g |
| Phenylalanine | 0.151 g | 0.093 g |
| Tyrosine | 0.076 g | 0.081 g |
| Threonine | 0.16 g | 0.071 g |
| Tryptophan | 0.053 g | 0.033 g |
| Valine | 0.164 g | 0.102 g |
| Arginine | 0.187 g | 0.131 g |
| Alanine | 0.156 g | 0.1 g |
| Serine | 0.747 g | 0.255 g |
| Proline | 0.636 g | 0.414 g |
| Glycine | 0.147 g | 0.088 g |
| Aspartic Acid | 0.16 g | 0.086 g |
| Glutamic Acid | 0.178 g | 0.093 g |
Per 100 grams
| Nutrient | Peppers Sweet | Squash Winter |
|---|---|---|
| Calories | 22.5 kcal | 42 kcal |
| Protein | 0.935 g | 1.21 g |
| Carbs | 5.15 g | 10.2 g |
| Fat | 0.19 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 70.3 µg | 236 µg |
| Thiamin (B1) | 0.055 mg | 0.073 mg |
| Riboflavin (B2) | 0.031 mg | 0.033 mg |
| Niacin (B3) | 0.779 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.051 mg | 0.38 mg |
| Vitamin B6 | 0.171 mg | 0.15 mg |
| Folate | 13 µg | 16.4 µg |
| Choline | 5.67 mg | 10.9 mg |
| Vitamin C | 82 mg | 9.7 mg |
| Vitamin E | 1.08 mg | 0.433 mg |
| Vitamin K | 6.1 µg | 1.95 µg |
| Minerals | ||
| Calcium | 8.5 mg | 29 mg |
| Iron | 0.49 mg | 0.556 mg |
| Magnesium | 8.5 mg | 23.6 mg |
| Phosphorus | 15.5 mg | 25.6 mg |
| Potassium | 119 mg | 287 mg |
| Sodium | 3 mg | 7 mg |
| Zinc | 0.085 mg | 0.174 mg |
| Copper | 0.055 mg | 0.063 mg |
| Manganese | 0.106 mg | 0.176 mg |
| Selenium | 0.25 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 1.03 g | 3.34 g |
| Sugar | 3.48 g | 3.18 g |
| Fructose | 1.5 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.103 g | 0.126 g |
| Monounsaturated Fat | 0.013 g | 0.022 g |
| Saturated Fat | 0.028 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.093 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.018 g | 0.019 g |
| Isoleucine | 0.028 g | 0.039 g |
| Leucine | 0.045 g | 0.057 g |
| Lysine | 0.04 g | 0.037 g |
| Methionine | 0.01 g | 0.012 g |
| Cystine | 0.018 g | 0.009 g |
| Phenylalanine | 0.034 g | 0.039 g |
| Tyrosine | 0.017 g | 0.034 g |
| Threonine | 0.036 g | 0.03 g |
| Tryptophan | 0.012 g | 0.014 g |
| Valine | 0.037 g | 0.043 g |
| Arginine | 0.042 g | 0.055 g |
| Alanine | 0.035 g | 0.042 g |
| Serine | 0.168 g | 0.107 g |
| Proline | 0.143 g | 0.174 g |
| Glycine | 0.033 g | 0.037 g |
| Aspartic Acid | 0.036 g | 0.036 g |
| Glutamic Acid | 0.04 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Peppers Sweet and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.