Snacks Corn-Based 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 1.21 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 531 kcal.
- Snacks Corn-Based leads in 14 micronutrients, including Vitamin B12, Vitamin D, Vitamin E.
- Squash Summer leads in 39 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Snacks Corn-Based | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.21 g | 5.85 g |
| Carbs | 10.9 g | 20.7 g |
| Fat | 5.93 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 2.74 µg | 130 µg |
| Thiamin (B1) | 0.038 mg | 0.225 mg |
| Riboflavin (B2) | 0.051 mg | 0.182 mg |
| Niacin (B3) | 0.585 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.062 mg | 1.07 mg |
| Vitamin B6 | 0.027 mg | 0.402 mg |
| Folate | 15.1 µg | 101 µg |
| Vitamin B12 | 0.018 µg | 0 µg |
| Choline | 2.82 mg | 45.1 mg |
| Vitamin C | 0.142 mg | 45.8 mg |
| Vitamin D | 0.005 µg | 0 µg |
| Vitamin E | 0.904 mg | 0.686 mg |
| Vitamin K | 2.3 µg | 22.5 µg |
| Minerals | ||
| Calcium | 14.6 mg | 106 mg |
| Iron | 0.449 mg | 2.17 mg |
| Magnesium | 8.15 mg | 105 mg |
| Phosphorus | 25.8 mg | 178 mg |
| Potassium | 32.7 mg | 1,089 mg |
| Sodium | 157 mg | 12.5 mg |
| Zinc | 0.132 mg | 1.54 mg |
| Copper | 0.019 mg | 0.38 mg |
| Manganese | 0.062 mg | 1.04 mg |
| Selenium | 1.18 µg | 1.16 µg |
| Iodine | 0.376 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 0.54 g | 7.23 g |
| Sugar | 0.538 g | 11 g |
| Starch | 9.59 g | 0 g |
| Fructose | 0 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 2.4 g | 0.557 g |
| Monounsaturated Fat | 1.45 g | 0.102 g |
| Saturated Fat | 1.34 g | 0.268 g |
| Trans Fat | 0.073 g | 0 g |
| Cholesterol | 0.296 mg | 0 mg |
| Omega-3 (ALA) | 0.067 g | 0 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.29 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.038 g | 0.118 g |
| Isoleucine | 0.054 g | 0.193 g |
| Leucine | 0.147 g | 0.311 g |
| Lysine | 0.055 g | 0.295 g |
| Methionine | 0.027 g | 0.075 g |
| Cystine | 0.022 g | 0.059 g |
| Phenylalanine | 0.062 g | 0.182 g |
| Tyrosine | 0.051 g | 0.139 g |
| Threonine | 0.052 g | 0.129 g |
| Tryptophan | 0.012 g | 0.048 g |
| Valine | 0.069 g | 0.241 g |
| Arginine | 0.062 g | 0.225 g |
| Alanine | 0.085 g | 0.279 g |
| Serine | 0.1 g | 0.648 g |
| Proline | 0.249 g | 0.568 g |
| Glycine | 0.048 g | 0.198 g |
| Aspartic Acid | 0.11 g | 0.166 g |
| Glutamic Acid | 0.064 g | 0.214 g |
Per 100 grams
| Nutrient | Snacks Corn-Based | Squash Summer |
|---|---|---|
| Calories | 531 kcal | 18.7 kcal |
| Protein | 6.41 g | 1.09 g |
| Carbs | 58 g | 3.87 g |
| Fat | 31.5 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 14.6 µg | 24.3 µg |
| Thiamin (B1) | 0.202 mg | 0.042 mg |
| Riboflavin (B2) | 0.271 mg | 0.034 mg |
| Niacin (B3) | 3.11 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.331 mg | 0.199 mg |
| Vitamin B6 | 0.142 mg | 0.075 mg |
| Folate | 80 µg | 18.8 µg |
| Vitamin B12 | 0.097 µg | 0 µg |
| Choline | 15 mg | 8.42 mg |
| Vitamin C | 0.757 mg | 8.55 mg |
| Vitamin D | 0.025 µg | 0 µg |
| Vitamin E | 4.81 mg | 0.128 mg |
| Vitamin K | 12.2 µg | 4.2 µg |
| Minerals | ||
| Calcium | 77.6 mg | 19.8 mg |
| Iron | 2.38 mg | 0.405 mg |
| Magnesium | 43.3 mg | 19.7 mg |
| Phosphorus | 137 mg | 33.2 mg |
| Potassium | 174 mg | 203 mg |
| Sodium | 833 mg | 2.33 mg |
| Zinc | 0.703 mg | 0.287 mg |
| Copper | 0.099 mg | 0.071 mg |
| Manganese | 0.332 mg | 0.194 mg |
| Selenium | 6.27 µg | 0.217 µg |
| Iodine | 2 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.87 g | 1.35 g |
| Sugar | 2.86 g | 2.05 g |
| Starch | 51 g | 0 g |
| Fructose | 0 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 12.7 g | 0.104 g |
| Monounsaturated Fat | 7.72 g | 0.019 g |
| Saturated Fat | 7.09 g | 0.05 g |
| Trans Fat | 0.389 g | 0 g |
| Cholesterol | 1.57 mg | 0 mg |
| Omega-3 (ALA) | 0.354 g | 0 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-6 (Linoleic Acid) | 12.2 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.202 g | 0.022 g |
| Isoleucine | 0.288 g | 0.036 g |
| Leucine | 0.783 g | 0.058 g |
| Lysine | 0.291 g | 0.055 g |
| Methionine | 0.144 g | 0.014 g |
| Cystine | 0.116 g | 0.011 g |
| Phenylalanine | 0.331 g | 0.034 g |
| Tyrosine | 0.272 g | 0.026 g |
| Threonine | 0.275 g | 0.024 g |
| Tryptophan | 0.063 g | 0.009 g |
| Valine | 0.365 g | 0.045 g |
| Arginine | 0.329 g | 0.042 g |
| Alanine | 0.452 g | 0.052 g |
| Serine | 0.529 g | 0.121 g |
| Proline | 1.32 g | 0.106 g |
| Glycine | 0.254 g | 0.037 g |
| Aspartic Acid | 0.585 g | 0.031 g |
| Glutamic Acid | 0.341 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Snacks Corn-Based and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.