Snacks Corn-Based vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Squash Winter has more protein per 100 calories: 2.88 g against 1.21 g.
- Squash Winter is lighter per 100 g: 42 kcal against 531 kcal.
- Snacks Corn-Based leads in 14 micronutrients, including Vitamin B12, Vitamin D, Sodium.
- Squash Winter leads in 32 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Snacks Corn-Based | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.21 g | 2.88 g |
| Carbs | 10.9 g | 24.4 g |
| Fat | 5.93 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 2.74 µg | 562 µg |
| Thiamin (B1) | 0.038 mg | 0.174 mg |
| Riboflavin (B2) | 0.051 mg | 0.079 mg |
| Niacin (B3) | 0.585 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.062 mg | 0.905 mg |
| Vitamin B6 | 0.027 mg | 0.357 mg |
| Folate | 15.1 µg | 39 µg |
| Vitamin B12 | 0.018 µg | 0 µg |
| Choline | 2.82 mg | 26 mg |
| Vitamin C | 0.142 mg | 23.1 mg |
| Vitamin D | 0.005 µg | 0 µg |
| Vitamin E | 0.904 mg | 1.03 mg |
| Vitamin K | 2.3 µg | 4.64 µg |
| Minerals | ||
| Calcium | 14.6 mg | 69 mg |
| Iron | 0.449 mg | 1.32 mg |
| Magnesium | 8.15 mg | 56.2 mg |
| Phosphorus | 25.8 mg | 61 mg |
| Potassium | 32.7 mg | 684 mg |
| Sodium | 157 mg | 16.7 mg |
| Zinc | 0.132 mg | 0.414 mg |
| Copper | 0.019 mg | 0.15 mg |
| Manganese | 0.062 mg | 0.419 mg |
| Selenium | 1.18 µg | 1.19 µg |
| Iodine | 0.376 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 0.54 g | 7.95 g |
| Sugar | 0.538 g | 7.56 g |
| Starch | 9.59 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.4 g | 0.3 g |
| Monounsaturated Fat | 1.45 g | 0.052 g |
| Saturated Fat | 1.34 g | 0.148 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 | 0.112 g |
| Amino Acids | ||
| Histidine | 0.038 g | 0.045 g |
| Isoleucine | 0.054 g | 0.093 g |
| Leucine | 0.147 g | 0.136 g |
| Lysine | 0.055 g | 0.088 g |
| Methionine | 0.027 g | 0.029 g |
| Cystine | 0.022 g | 0.021 g |
| Phenylalanine | 0.062 g | 0.093 g |
| Tyrosine | 0.051 g | 0.081 g |
| Threonine | 0.052 g | 0.071 g |
| Tryptophan | 0.012 g | 0.033 g |
| Valine | 0.069 g | 0.102 g |
| Arginine | 0.062 g | 0.131 g |
| Alanine | 0.085 g | 0.1 g |
| Serine | 0.1 g | 0.255 g |
| Proline | 0.249 g | 0.414 g |
| Glycine | 0.048 g | 0.088 g |
| Aspartic Acid | 0.11 g | 0.086 g |
| Glutamic Acid | 0.064 g | 0.093 g |
Per 100 grams
| Nutrient | Snacks Corn-Based | Squash Winter |
|---|---|---|
| Calories | 531 kcal | 42 kcal |
| Protein | 6.41 g | 1.21 g |
| Carbs | 58 g | 10.2 g |
| Fat | 31.5 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 14.6 µg | 236 µg |
| Thiamin (B1) | 0.202 mg | 0.073 mg |
| Riboflavin (B2) | 0.271 mg | 0.033 mg |
| Niacin (B3) | 3.11 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.331 mg | 0.38 mg |
| Vitamin B6 | 0.142 mg | 0.15 mg |
| Folate | 80 µg | 16.4 µg |
| Vitamin B12 | 0.097 µg | 0 µg |
| Choline | 15 mg | 10.9 mg |
| Vitamin C | 0.757 mg | 9.7 mg |
| Vitamin D | 0.025 µg | 0 µg |
| Vitamin E | 4.81 mg | 0.433 mg |
| Vitamin K | 12.2 µg | 1.95 µg |
| Minerals | ||
| Calcium | 77.6 mg | 29 mg |
| Iron | 2.38 mg | 0.556 mg |
| Magnesium | 43.3 mg | 23.6 mg |
| Phosphorus | 137 mg | 25.6 mg |
| Potassium | 174 mg | 287 mg |
| Sodium | 833 mg | 7 mg |
| Zinc | 0.703 mg | 0.174 mg |
| Copper | 0.099 mg | 0.063 mg |
| Manganese | 0.332 mg | 0.176 mg |
| Selenium | 6.27 µg | 0.5 µg |
| Iodine | 2 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.87 g | 3.34 g |
| Sugar | 2.86 g | 3.18 g |
| Starch | 51 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 12.7 g | 0.126 g |
| Monounsaturated Fat | 7.72 g | 0.022 g |
| Saturated Fat | 7.09 g | 0.062 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 | 0.047 g |
| Amino Acids | ||
| Histidine | 0.202 g | 0.019 g |
| Isoleucine | 0.288 g | 0.039 g |
| Leucine | 0.783 g | 0.057 g |
| Lysine | 0.291 g | 0.037 g |
| Methionine | 0.144 g | 0.012 g |
| Cystine | 0.116 g | 0.009 g |
| Phenylalanine | 0.331 g | 0.039 g |
| Tyrosine | 0.272 g | 0.034 g |
| Threonine | 0.275 g | 0.03 g |
| Tryptophan | 0.063 g | 0.014 g |
| Valine | 0.365 g | 0.043 g |
| Arginine | 0.329 g | 0.055 g |
| Alanine | 0.452 g | 0.042 g |
| Serine | 0.529 g | 0.107 g |
| Proline | 1.32 g | 0.174 g |
| Glycine | 0.254 g | 0.037 g |
| Aspartic Acid | 0.585 g | 0.036 g |
| Glutamic Acid | 0.341 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Snacks Corn-Based and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.