Sweet potato vs. Summer squash — In-Depth Nutrition Comparison
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How are Sweet potato and Summer squash different?
- Sweet potato is higher in Vitamin A RAE, Vitamin B5, Manganese, Copper, Fiber, Potassium, Vitamin B3, and Vitamin B6, however, Summer squash is richer in Folate.
- Daily need coverage for Vitamin A RAE from Sweet potato is 106% higher.
- Sweet potato contains 6 times more Vitamin E than Summer squash. While Sweet potato contains 0.71mg of Vitamin E , Summer squash contains only 0.12mg.
Sweet potato, cooked, baked in skin, flesh, without salt and Squash, summer, all varieties, raw are the varieties used in this article.
Infographic
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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
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Calcium
+153.3%
Contains
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Iron
+97.1%
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Magnesium
+58.8%
Contains
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Phosphorus
+42.1%
Contains
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Potassium
+81.3%
Contains
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Zinc
+10.3%
Contains
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Copper
+215.7%
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Manganese
+184%
Contains
less
Sodium
-94.4%
Equal in Zinc - 0.29
Equal in Selenium - 0.2
Contains
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Calcium
+153.3%
Contains
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Iron
+97.1%
Contains
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Magnesium
+58.8%
Contains
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Phosphorus
+42.1%
Contains
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Potassium
+81.3%
Contains
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Zinc
+10.3%
Contains
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Copper
+215.7%
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Manganese
+184%
Contains
less
Sodium
-94.4%
Equal in Zinc - 0.29
Equal in Selenium - 0.2
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.
:
Contains
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Vitamin A
+9509%
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Vitamin E
+491.7%
Contains
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Vitamin C
+15.3%
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Vitamin B1
+122.9%
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Vitamin B3
+205.3%
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Vitamin B5
+470.3%
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Vitamin B6
+31.2%
Contains
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Vitamin B2
+34%
Contains
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Folate
+383.3%
Contains
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Vitamin K
+30.4%
Contains
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Vitamin A
+9509%
Contains
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Vitamin E
+491.7%
Contains
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Vitamin C
+15.3%
Contains
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Vitamin B1
+122.9%
Contains
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Vitamin B3
+205.3%
Contains
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Vitamin B5
+470.3%
Contains
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Vitamin B6
+31.2%
Contains
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Vitamin B2
+34%
Contains
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Folate
+383.3%
Contains
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Vitamin K
+30.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+66.1%
Contains
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Carbs
+518.2%
Contains
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Other
+117.7%
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Fats
+20%
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Water
+24.9%
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Contains
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Protein
+66.1%
Contains
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Carbs
+518.2%
Contains
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Other
+117.7%
Contains
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Fats
+20%
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Water
+24.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-15.4%
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Monounsaturated Fat
+700%
Equal in Polyunsaturated fat - 0.089
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 g
Contains
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Saturated Fat
-15.4%
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Monounsaturated Fat
+700%
Equal in Polyunsaturated fat - 0.089
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+7500%
Contains
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Maltose
+∞%
Contains
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Glucose
+31.6%
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Fructose
+90%
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+7500%
Contains
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Maltose
+∞%
Contains
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Glucose
+31.6%
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Fructose
+90%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.41g | 2.25g |
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| Protein | 2.01g | 1.21g |
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| Fats | 0.15g | 0.18g |
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| Carbs | 20.71g | 3.35g |
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| Calories | 90kcal | 16kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g | 0.95g |
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| Sugar | 6.48g | 2.2g |
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| Fiber | 3.3g | 1.1g |
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| Calcium | 38mg | 15mg |
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| Iron | 0.69mg | 0.35mg |
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| Magnesium | 27mg | 17mg |
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| Phosphorus | 54mg | 38mg |
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| Potassium | 475mg | 262mg |
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| Sodium | 36mg | 2mg |
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| Zinc | 0.32mg | 0.29mg |
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| Copper | 0.161mg | 0.051mg |
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| Manganese | 0.497mg | 0.175mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 19218IU | 200IU |
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| Vitamin A RAE | 961µg | 10µg |
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| Vitamin E | 0.71mg | 0.12mg |
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| Vitamin C | 19.6mg | 17mg |
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| Vitamin B1 | 0.107mg | 0.048mg |
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| Vitamin B2 | 0.106mg | 0.142mg |
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| Vitamin B3 | 1.487mg | 0.487mg |
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| Vitamin B5 | 0.884mg | 0.155mg |
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| Vitamin B6 | 0.286mg | 0.218mg |
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| Folate | 6µg | 29µg |
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| Vitamin K | 2.3µg | 3µg |
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| Tryptophan | 0.04mg | 0.011mg |
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| Threonine | 0.107mg | 0.028mg |
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| Isoleucine | 0.07mg | 0.042mg |
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| Leucine | 0.118mg | 0.069mg |
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| Lysine | 0.084mg | 0.065mg |
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| Methionine | 0.037mg | 0.017mg |
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| Phenylalanine | 0.114mg | 0.041mg |
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| Valine | 0.11mg | 0.053mg |
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| Histidine | 0.039mg | 0.025mg |
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| Saturated Fat | 0.052g | 0.044g |
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| Monounsaturated Fat | 0.002g | 0.016g |
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| Polyunsaturated fat | 0.092g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
120%
18%
Minerals Daily Need Coverage Score
25%
12%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Summer squash is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 57)
Which food is cheaper?
Summer squash is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)