Squash Summer vs Squash Winter
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 2.88 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 42 kcal.
- Squash Summer leads in 39 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Squash Winter leads in 3 micronutrients, including Vitamin A, Vitamin E, Sodium.
Per 100 calories
| Nutrient | Squash Summer | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.85 g | 2.88 g |
| Carbs | 20.7 g | 24.4 g |
| Fat | 1.39 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 130 µg | 562 µg |
| Thiamin (B1) | 0.225 mg | 0.174 mg |
| Riboflavin (B2) | 0.182 mg | 0.079 mg |
| Niacin (B3) | 2.52 mg | 1.77 mg |
| Pantothenic Acid (B5) | 1.07 mg | 0.905 mg |
| Vitamin B6 | 0.402 mg | 0.357 mg |
| Folate | 101 µg | 39 µg |
| Choline | 45.1 mg | 26 mg |
| Vitamin C | 45.8 mg | 23.1 mg |
| Vitamin E | 0.686 mg | 1.03 mg |
| Vitamin K | 22.5 µg | 4.64 µg |
| Minerals | ||
| Calcium | 106 mg | 69 mg |
| Iron | 2.17 mg | 1.32 mg |
| Magnesium | 105 mg | 56.2 mg |
| Phosphorus | 178 mg | 61 mg |
| Potassium | 1,089 mg | 684 mg |
| Sodium | 12.5 mg | 16.7 mg |
| Zinc | 1.54 mg | 0.414 mg |
| Copper | 0.38 mg | 0.15 mg |
| Manganese | 1.04 mg | 0.419 mg |
| Selenium | 1.16 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 7.23 g | 7.95 g |
| Sugar | 11 g | 7.56 g |
| Fructose | 7.02 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.557 g | 0.3 g |
| Monounsaturated Fat | 0.102 g | 0.052 g |
| Saturated Fat | 0.268 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 0.209 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.118 g | 0.045 g |
| Isoleucine | 0.193 g | 0.093 g |
| Leucine | 0.311 g | 0.136 g |
| Lysine | 0.295 g | 0.088 g |
| Methionine | 0.075 g | 0.029 g |
| Cystine | 0.059 g | 0.021 g |
| Phenylalanine | 0.182 g | 0.093 g |
| Tyrosine | 0.139 g | 0.081 g |
| Threonine | 0.129 g | 0.071 g |
| Tryptophan | 0.048 g | 0.033 g |
| Valine | 0.241 g | 0.102 g |
| Arginine | 0.225 g | 0.131 g |
| Alanine | 0.279 g | 0.1 g |
| Serine | 0.648 g | 0.255 g |
| Proline | 0.568 g | 0.414 g |
| Glycine | 0.198 g | 0.088 g |
| Aspartic Acid | 0.166 g | 0.086 g |
| Glutamic Acid | 0.214 g | 0.093 g |
Per 100 grams
| Nutrient | Squash Summer | Squash Winter |
|---|---|---|
| Calories | 18.7 kcal | 42 kcal |
| Protein | 1.09 g | 1.21 g |
| Carbs | 3.87 g | 10.2 g |
| Fat | 0.26 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 24.3 µg | 236 µg |
| Thiamin (B1) | 0.042 mg | 0.073 mg |
| Riboflavin (B2) | 0.034 mg | 0.033 mg |
| Niacin (B3) | 0.47 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.199 mg | 0.38 mg |
| Vitamin B6 | 0.075 mg | 0.15 mg |
| Folate | 18.8 µg | 16.4 µg |
| Choline | 8.42 mg | 10.9 mg |
| Vitamin C | 8.55 mg | 9.7 mg |
| Vitamin E | 0.128 mg | 0.433 mg |
| Vitamin K | 4.2 µg | 1.95 µg |
| Minerals | ||
| Calcium | 19.8 mg | 29 mg |
| Iron | 0.405 mg | 0.556 mg |
| Magnesium | 19.7 mg | 23.6 mg |
| Phosphorus | 33.2 mg | 25.6 mg |
| Potassium | 203 mg | 287 mg |
| Sodium | 2.33 mg | 7 mg |
| Zinc | 0.287 mg | 0.174 mg |
| Copper | 0.071 mg | 0.063 mg |
| Manganese | 0.194 mg | 0.176 mg |
| Selenium | 0.217 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 1.35 g | 3.34 g |
| Sugar | 2.05 g | 3.18 g |
| Fructose | 1.31 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.104 g | 0.126 g |
| Monounsaturated Fat | 0.019 g | 0.022 g |
| Saturated Fat | 0.05 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.039 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.022 g | 0.019 g |
| Isoleucine | 0.036 g | 0.039 g |
| Leucine | 0.058 g | 0.057 g |
| Lysine | 0.055 g | 0.037 g |
| Methionine | 0.014 g | 0.012 g |
| Cystine | 0.011 g | 0.009 g |
| Phenylalanine | 0.034 g | 0.039 g |
| Tyrosine | 0.026 g | 0.034 g |
| Threonine | 0.024 g | 0.03 g |
| Tryptophan | 0.009 g | 0.014 g |
| Valine | 0.045 g | 0.043 g |
| Arginine | 0.042 g | 0.055 g |
| Alanine | 0.052 g | 0.042 g |
| Serine | 0.121 g | 0.107 g |
| Proline | 0.106 g | 0.174 g |
| Glycine | 0.037 g | 0.037 g |
| Aspartic Acid | 0.031 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 Squash Summer and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.