Mashed potato vs. Summer squash — In-Depth Nutrition Comparison
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Significant differences between Mashed potato and Summer squash
- Mashed potato has more Polyunsaturated fat, however, Summer squash is richer in Vitamin C, Vitamin B2, and Vitamin B6.
- Summer squash covers your daily Vitamin C needs 19% more than Mashed potato.
- Summer squash has 153 times less Sodium than Mashed potato. Mashed potato has 306mg of Sodium, while Summer squash has 2mg.
Specific food types used in this comparison are Fast foods, potato, mashed and Squash, summer, all varieties, raw.
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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 more CalciumCalcium | +20% |
| Contains more PhosphorusPhosphorus | +55.3% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more IronIron | +12.9% |
| Contains more CopperCopper | +45.7% |
| Contains more ZincZinc | +31.8% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +78.6% |
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 more Vitamin EVitamin E | +250% |
| Contains more Vitamin B3Vitamin B3 | +121.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +96.7% |
| Contains more CholineCholine | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +220% |
| Contains more Vitamin B2Vitamin B2 | +846.7% |
| Contains more Vitamin B6Vitamin B6 | +81.7% |
| Contains more FolateFolate | +222.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +36.4% |
| Contains more FatsFats | +1466.7% |
| Contains more CarbsCarbs | +337.3% |
| Contains more OtherOther | +103.2% |
| Contains more WaterWater | +18.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.577 g
Monounsaturated Fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated Fat:
Sat. Fat
0.044 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated Fat | +4400% |
| Contains more Poly. FatPolyunsaturated fat | +1407.9% |
| Contains less Sat. FatSaturated Fat | -92.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +233.3% |
| Contains more GlucoseGlucose | +275% |
| Contains more FructoseFructose | +375% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| 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 Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 89kcal | 16kcal |
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| Protein | 1.65g | 1.21g |
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| Fats | 2.82g | 0.18g |
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| Vitamin C | 0mg | 17mg |
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| Net carbs | 13.35g | 2.25g |
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| Carbs | 14.65g | 3.35g |
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| Magnesium | 15mg | 17mg |
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| Calcium | 18mg | 15mg |
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| Potassium | 286mg | 262mg |
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| Iron | 0.31mg | 0.35mg |
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| Sugar | 0.5g | 2.2g |
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| Fiber | 1.3g | 1.1g |
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| Copper | 0.035mg | 0.051mg |
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| Zinc | 0.22mg | 0.29mg |
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| Starch | 12.1g |
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| Phosphorus | 59mg | 38mg |
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| Sodium | 306mg | 2mg |
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| Vitamin A | 185IU | 200IU |
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| Vitamin A | 43µg | 10µg |
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| Vitamin E | 0.42mg | 0.12mg |
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| Manganese | 0.098mg | 0.175mg |
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| Selenium | 0.8µg | 0.2µg |
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| Vitamin B1 | 0.015mg | 0.048mg |
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| Vitamin B2 | 0.015mg | 0.142mg |
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| Vitamin B3 | 1.08mg | 0.487mg |
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| Vitamin B5 | 0.155mg |
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| Vitamin B6 | 0.12mg | 0.218mg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 3µg |
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| Folate | 9µg | 29µg |
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| Trans Fat | 0.105g | 0g |
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| Choline | 13.4mg | 6.7mg |
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| Saturated Fat | 0.577g | 0.044g |
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| Monounsaturated Fat | 0.72g | 0.016g |
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| Polyunsaturated fat | 1.342g | 0.089g |
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| Tryptophan | 0.011mg |
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| Threonine | 0.028mg |
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| Isoleucine | 0.042mg |
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| Leucine | 0.069mg |
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| Lysine | 0.065mg |
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| Methionine | 0.017mg |
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| Phenylalanine | 0.041mg |
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| Valine | 0.053mg |
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| Histidine | 0.025mg |
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| Fructose | 0.2g | 0.95g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - ALA | 0.174g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
9%
17%
Minerals Daily Need Coverage Score
15%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 304mg)
Which food is lower in Saturated Fat?
Summer squash is lower in Saturated Fat (difference - 0.533g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 74)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.7g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.