Squash, summer, all varieties, raw vs Balsam-pear (bitter gourd), leafy tips, raw
Nutrition comparison per 100 g.
Squash, summer, all varieties, raw
16 kcal
Balsam-pear (bitter gourd), leafy tips, raw
30 kcal
Calories
16 kcal
30 kcal
Protein
1.2 g
5.3 g
Carbs
3.4 g
3.3 g
Fiber
1.1 g
~
Sugars
2.2 g
~
Fat
0.2 g
0.7 g
Sodium
2 mg
11 mg
Key takeaways
- Squash, summer, all varieties, raw has 45% fewer calories (16 kcal vs 30 kcal).
- Balsam-pear (bitter gourd), leafy tips, raw has more protein (5.3 g vs 1.2 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more carbs (3.3 g vs 3.4 g).
- Squash, summer, all varieties, raw has more fat (0.2 g vs 0.7 g).
- Squash, summer, all varieties, raw has more sodium (2 mg vs 11 mg).
| Macronutrients | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calories | 16 kcal | 30 kcal |
| Protein | 1.2 g | 5.3 g |
| Total Fat | 0.2 g | 0.7 g |
| Total Carbohydrate | 3.4 g | 3.3 g |
| Dietary Fiber | 1.1 g | ~ |
| Total Sugars | 2.2 g | ~ |
| Water | 94.6 g | 89.3 g |
| Carbohydrates | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Carbohydrate | 3.4 g | 3.3 g |
| Dietary Fiber | 1.1 g | ~ |
| Total Sugars | 2.2 g | ~ |
| Fats & Fatty Acids | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.7 g |
| Saturated Fat | 0.0 g | ~ |
| Monounsaturated Fat | 0.0 g | ~ |
| Polyunsaturated Fat | 0.1 g | ~ |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 56.0 mg | ~ |
| Omega-6 Fatty Acids | 33.0 mg | ~ |
| Protein & Amino Acids | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Protein | 1.2 g | 5.3 g |
| Histidine | 25.0 mg | ~ |
| Isoleucine | 42.0 mg | ~ |
| Leucine | 69.0 mg | ~ |
| Lysine | 65.0 mg | ~ |
| Methionine | 17.0 mg | ~ |
| Phenylalanine | 41.0 mg | ~ |
| Threonine | 28.0 mg | ~ |
| Tryptophan | 11.0 mg | ~ |
| Valine | 53.0 mg | ~ |
| Alanine | 62.0 mg | ~ |
| Arginine | 50.0 mg | ~ |
| Aspartic Acid | 144.0 mg | ~ |
| Cystine | 12.0 mg | ~ |
| Glutamic Acid | 126.0 mg | ~ |
| Glycine | 44.0 mg | ~ |
| Proline | 37.0 mg | ~ |
| Serine | 48.0 mg | ~ |
| Tyrosine | 31.0 mg | ~ |
| Vitamins | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Vitamin A (RAE) | 10.0 mcg | 87.0 mcg |
| Vitamin C | 17.0 mg | 88.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | ~ |
| Vitamin K | 3.0 mcg | ~ |
| Thiamin (B1) | 0.0 mg | 0.2 mg |
| Riboflavin (B2) | 0.1 mg | 0.4 mg |
| Niacin (B3) | 0.5 mg | 1.1 mg |
| Vitamin B6 | 0.2 mg | 0.8 mg |
| Folate (B9) | 29.0 mcg | 128.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 6.7 mg | ~ |
| Minerals | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calcium | 15.0 mg | 84.0 mg |
| Iron | 0.4 mg | 2.0 mg |
| Magnesium | 17.0 mg | 85.0 mg |
| Phosphorus | 38.0 mg | 99.0 mg |
| Potassium | 262.0 mg | 608.0 mg |
| Sodium | 2.0 mg | 11.0 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.2 mg | 0.5 mg |
| Selenium | 0.2 mcg | 0.9 mcg |
| Sterols | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Squash, summer, all varieties, raw | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Squash, summer, all varieties, raw or Balsam-pear (bitter gourd), leafy tips, raw?
Squash, summer, all varieties, raw has fewer calories: 16 kcal for Squash, summer, all varieties, raw vs 30 kcal for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Which has more protein, Squash, summer, all varieties, raw or Balsam-pear (bitter gourd), leafy tips, raw?
Balsam-pear (bitter gourd), leafy tips, raw has more protein: 1.2 g for Squash, summer, all varieties, raw vs 5.3 g for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Is Squash, summer, all varieties, raw or Balsam-pear (bitter gourd), leafy tips, raw healthier?
Squash, summer, all varieties, raw is lower in calories, and Balsam-pear (bitter gourd), leafy tips, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.