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Summer squash vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 28)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 1.38g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Potato
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Summer squash Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Summer squash
16
Potato
Mineral Summary Score
9
Summer squash
14
Potato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Potato
Contains more Calcium +25%
Contains less Sodium -66.7%
Contains more Iron +131.4%
Contains more Potassium +62.2%
Contains more Magnesium +35.3%
Contains more Copper +115.7%
Contains more Phosphorus +50%
Equal in Zinc - 0.3
Contains more Calcium +25%
Contains less Sodium -66.7%
Contains more Iron +131.4%
Contains more Potassium +62.2%
Contains more Magnesium +35.3%
Contains more Copper +115.7%
Contains more Phosphorus +50%
Equal in Zinc - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Potato
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Vitamin K +50%
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Vitamin K +50%
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +36.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Summer squash
12%
Potato
Carbohydrates
3%
Summer squash
17%
Potato
Fats
1%
Summer squash
0%
Potato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Summer squash Potato Opinion
Calories 16 77 Potato
Protein 1.21 2.05 Potato
Fats 0.18 0.09 Summer squash
Vitamin C 17 19.7 Potato
Carbs 3.35 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.81 Potato
Calcium 15 12 Summer squash
Potassium 262 425 Potato
Magnesium 17 23 Potato
Sugars 2.2 0.82 Summer squash
Fiber 1.1 2.1 Potato
Copper 0.051 0.11 Potato
Zinc 0.29 0.3 Potato
Starch 15.29 Potato
Phosphorus 38 57 Potato
Sodium 2 6 Summer squash
Vitamin A 200 2 Summer squash
Vitamin E 0.12 0.01 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.081 Potato
Vitamin B2 0.142 0.032 Summer squash
Vitamin B3 0.487 1.061 Potato
Vitamin B5 0.155 0.295 Potato
Vitamin B6 0.218 0.298 Potato
Vitamin B12 0 0
Vitamin K 3 2 Summer squash
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.025 Potato
Monounsaturated Fat 0.016 0.002 Summer squash
Polyunsaturated fat 0.089 0.042 Summer squash
Tryptophan 0.011 0.021 Potato
Threonine 0.028 0.067 Potato
Isoleucine 0.042 0.066 Potato
Leucine 0.069 0.098 Potato
Lysine 0.065 0.107 Potato
Methionine 0.017 0.032 Potato
Phenylalanine 0.041 0.081 Potato
Valine 0.053 0.103 Potato
Histidine 0.025 0.035 Potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.