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Summer squash vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Potato

  • Summer squash has more Vitamin C, and Vitamin B2, however, Potato is higher in Iron, Potassium, Copper, Vitamin B6, and Vitamin B3.
  • Potato contains 3 times less Vitamin B2 than Summer squash. Summer squash contains 0.142mg of Vitamin B2, while Potato contains 0.048mg.

Food varieties used in this article are Squash, summer, all varieties, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Summer squash vs Potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -80%
Contains more Iron +208.6%
Contains more Magnesium +64.7%
Contains more Phosphorus +84.2%
Contains more Potassium +104.2%
Contains more Zinc +24.1%
Contains more Copper +131.4%
Contains more Manganese +25.1%
Contains more Selenium +100%
Equal in Calcium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains less Sodium -80%
Contains more Iron +208.6%
Contains more Magnesium +64.7%
Contains more Phosphorus +84.2%
Contains more Potassium +104.2%
Contains more Zinc +24.1%
Contains more Copper +131.4%
Contains more Manganese +25.1%
Contains more Selenium +100%
Equal in Calcium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Potato
Contains more Vitamin A +1900%
Contains more Vitamin E +200%
Contains more Vitamin C +77.1%
Contains more Vitamin B2 +195.8%
Contains more Vitamin K +50%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +189.5%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +42.7%
Equal in Folate - 28
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +1900%
Contains more Vitamin E +200%
Contains more Vitamin C +77.1%
Contains more Vitamin B2 +195.8%
Contains more Vitamin K +50%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +189.5%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +42.7%
Equal in Folate - 28

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +38.5%
Contains more Water +26.4%
Contains more Protein +106.6%
Contains more Carbs +531.3%
Contains more Other +114.5%
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +38.5%
Contains more Water +26.4%
Contains more Protein +106.6%
Contains more Carbs +531.3%
Contains more Other +114.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +56.1%
Contains less Saturated Fat -22.7%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +56.1%
Contains less Saturated Fat -22.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +70.5%
Contains more Fructose +179.4%
Contains more Starch +∞%
Contains more Sucrose +1233.3%
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +70.5%
Contains more Fructose +179.4%
Contains more Starch +∞%
Contains more Sucrose +1233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Potato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Potato Opinion
Net carbs 2.25g 18.95g Potato
Protein 1.21g 2.5g Potato
Fats 0.18g 0.13g Summer squash
Carbs 3.35g 21.15g Potato
Calories 16kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.95g 0.34g Summer squash
Sugar 2.2g 1.18g Potato
Fiber 1.1g 2.2g Potato
Calcium 15mg 15mg
Iron 0.35mg 1.08mg Potato
Magnesium 17mg 28mg Potato
Phosphorus 38mg 70mg Potato
Potassium 262mg 535mg Potato
Sodium 2mg 10mg Summer squash
Zinc 0.29mg 0.36mg Potato
Copper 0.051mg 0.118mg Potato
Manganese 0.175mg 0.219mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 200IU 10IU Summer squash
Vitamin A RAE 10µg 1µg Summer squash
Vitamin E 0.12mg 0.04mg Summer squash
Vitamin C 17mg 9.6mg Summer squash
Vitamin B1 0.048mg 0.064mg Potato
Vitamin B2 0.142mg 0.048mg Summer squash
Vitamin B3 0.487mg 1.41mg Potato
Vitamin B5 0.155mg 0.376mg Potato
Vitamin B6 0.218mg 0.311mg Potato
Folate 29µg 28µg Summer squash
Vitamin K 3µg 2µg Summer squash
Tryptophan 0.011mg 0.025mg Potato
Threonine 0.028mg 0.081mg Potato
Isoleucine 0.042mg 0.08mg Potato
Leucine 0.069mg 0.119mg Potato
Lysine 0.065mg 0.13mg Potato
Methionine 0.017mg 0.038mg Potato
Phenylalanine 0.041mg 0.099mg Potato
Valine 0.053mg 0.125mg Potato
Histidine 0.025mg 0.042mg Potato
Saturated Fat 0.044g 0.034g Potato
Monounsaturated Fat 0.016g 0.003g Summer squash
Polyunsaturated fat 0.089g 0.057g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Summer squash
17%
Potato
Minerals Daily Need Coverage Score
12%
Summer squash
22%
Potato

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.01g)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.