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  6. Potato flour vs. Summer squash

Potato flour vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between Potato flour and Summer squash

  • Potato flour has more Vitamin B6, Potassium, Fiber, Vitamin B3, Phosphorus, Copper, Vitamin B1, Iron, and Magnesium, however, Summer squash has more Vitamin C.
  • Daily need coverage for Vitamin B6 from Potato flour is 42% higher.
  • Summer squash has 7 times less Vitamin B3 than Potato flour. Potato flour has 3.507mg of Vitamin B3, while Summer squash has 0.487mg.

Food types used in this article are Potato flour and Squash, summer, all varieties, raw.

Infographic

Potato flour vs Summer squash 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.
Potato flour
Potato flour
9
:
1
Summer squash
Summer squash
Contains more Calcium +333.3%
Contains more Iron +294.3%
Contains more Magnesium +282.4%
Contains more Phosphorus +342.1%
Contains more Potassium +282.1%
Contains more Zinc +86.2%
Contains more Copper +286.3%
Contains more Manganese +78.9%
Contains more Selenium +450%
Contains less Sodium -96.4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +333.3%
Contains more Iron +294.3%
Contains more Magnesium +282.4%
Contains more Phosphorus +342.1%
Contains more Potassium +282.1%
Contains more Zinc +86.2%
Contains more Copper +286.3%
Contains more Manganese +78.9%
Contains more Selenium +450%
Contains less Sodium -96.4%

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.
Potato flour
Potato flour
5
:
5
Summer squash
Summer squash
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +375%
Contains more Vitamin B3 +620.1%
Contains more Vitamin B5 +205.8%
Contains more Vitamin B6 +252.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +347.4%
Contains more Vitamin B2 +178.4%
Contains more Folate +16%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Summer squash
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%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +375%
Contains more Vitamin B3 +620.1%
Contains more Vitamin B5 +205.8%
Contains more Vitamin B6 +252.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +347.4%
Contains more Vitamin B2 +178.4%
Contains more Folate +16%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Summer squash
Summer squash
Contains more Protein +470.2%
Contains more Fats +88.9%
Contains more Carbs +2380.6%
Contains more Other +406.5%
Contains more Water +1351.5%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +470.2%
Contains more Fats +88.9%
Contains more Carbs +2380.6%
Contains more Other +406.5%
Contains more Water +1351.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Summer squash
Summer squash
Contains more Polyunsaturated fat +68.5%
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +100%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Polyunsaturated fat +68.5%
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Summer squash Opinion
Net carbs 77.2g 2.25g Potato flour
Protein 6.9g 1.21g Potato flour
Fats 0.34g 0.18g Potato flour
Carbs 83.1g 3.35g Potato flour
Calories 357kcal 16kcal Potato flour
Fructose 0.95g Summer squash
Sugar 3.52g 2.2g Summer squash
Fiber 5.9g 1.1g Potato flour
Calcium 65mg 15mg Potato flour
Iron 1.38mg 0.35mg Potato flour
Magnesium 65mg 17mg Potato flour
Phosphorus 168mg 38mg Potato flour
Potassium 1001mg 262mg Potato flour
Sodium 55mg 2mg Summer squash
Zinc 0.54mg 0.29mg Potato flour
Copper 0.197mg 0.051mg Potato flour
Manganese 0.313mg 0.175mg Potato flour
Selenium 1.1µg 0.2µg Potato flour
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.25mg 0.12mg Potato flour
Vitamin C 3.8mg 17mg Summer squash
Vitamin B1 0.228mg 0.048mg Potato flour
Vitamin B2 0.051mg 0.142mg Summer squash
Vitamin B3 3.507mg 0.487mg Potato flour
Vitamin B5 0.474mg 0.155mg Potato flour
Vitamin B6 0.769mg 0.218mg Potato flour
Folate 25µg 29µg Summer squash
Vitamin K 0µg 3µg Summer squash
Tryptophan 0.115mg 0.011mg Potato flour
Threonine 0.28mg 0.028mg Potato flour
Isoleucine 0.299mg 0.042mg Potato flour
Leucine 0.425mg 0.069mg Potato flour
Lysine 0.413mg 0.065mg Potato flour
Methionine 0.107mg 0.017mg Potato flour
Phenylalanine 0.316mg 0.041mg Potato flour
Valine 0.356mg 0.053mg Potato flour
Histidine 0.166mg 0.025mg Potato flour
Saturated Fat 0.09g 0.044g Summer squash
Monounsaturated Fat 0.008g 0.016g Summer squash
Polyunsaturated fat 0.15g 0.089g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Summer squash
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
31%
Potato flour
18%
Summer squash
Minerals Daily Need Coverage Score
41%
Potato flour
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
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 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.