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  6. Potato flour vs. Winter squash

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

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What are the differences between Potato flour and Winter squash?

  • Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Copper, Fiber, Magnesium, and Iron, yet Winter squash is higher in Vitamin A RAE.
  • Potato flour's daily need coverage for Vitamin B6 is 47% more.
  • Potato flour has 14 times more Vitamin B1 than Winter squash. While Potato flour has 0.228mg of Vitamin B1, Winter squash has only 0.016mg.

We used Potato flour and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Potato flour vs Winter 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
Winter squash
Winter squash
Contains more Calcium +195.5%
Contains more Iron +213.6%
Contains more Magnesium +400%
Contains more Phosphorus +784.2%
Contains more Potassium +315.4%
Contains more Zinc +145.5%
Contains more Copper +140.2%
Contains more Manganese +67.4%
Contains more Selenium +175%
Contains less Sodium -98.2%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +195.5%
Contains more Iron +213.6%
Contains more Magnesium +400%
Contains more Phosphorus +784.2%
Contains more Potassium +315.4%
Contains more Zinc +145.5%
Contains more Copper +140.2%
Contains more Manganese +67.4%
Contains more Selenium +175%
Contains less Sodium -98.2%

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.
Potato flour
Potato flour
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1325%
Contains more Vitamin B3 +608.5%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +377.6%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +152.6%
Contains more Vitamin B2 +31.4%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1325%
Contains more Vitamin B3 +608.5%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +377.6%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +152.6%
Contains more Vitamin B2 +31.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
3
:
2
Winter squash
Winter squash
Contains more Protein +675.3%
Contains more Carbs +839%
Contains more Other +348.6%
Contains more Water +1268.3%
Equal in Fats - 0.35
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +675.3%
Contains more Carbs +839%
Contains more Other +348.6%
Contains more Water +1268.3%
Equal in Fats - 0.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +225%
Equal in Polyunsaturated fat - 0.147
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +225%
Equal in Polyunsaturated fat - 0.147

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 Winter 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 Winter squash Opinion
Net carbs 77.2g 6.05g Potato flour
Protein 6.9g 0.89g Potato flour
Fats 0.34g 0.35g Winter squash
Carbs 83.1g 8.85g Potato flour
Calories 357kcal 37kcal Potato flour
Sugar 3.52g 3.3g Winter squash
Fiber 5.9g 2.8g Potato flour
Calcium 65mg 22mg Potato flour
Iron 1.38mg 0.44mg Potato flour
Magnesium 65mg 13mg Potato flour
Phosphorus 168mg 19mg Potato flour
Potassium 1001mg 241mg Potato flour
Sodium 55mg 1mg Winter squash
Zinc 0.54mg 0.22mg Potato flour
Copper 0.197mg 0.082mg Potato flour
Manganese 0.313mg 0.187mg Potato flour
Selenium 1.1µg 0.4µg Potato flour
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.25mg 0.12mg Potato flour
Vitamin C 3.8mg 9.6mg Winter squash
Vitamin B1 0.228mg 0.016mg Potato flour
Vitamin B2 0.051mg 0.067mg Winter squash
Vitamin B3 3.507mg 0.495mg Potato flour
Vitamin B5 0.474mg 0.234mg Potato flour
Vitamin B6 0.769mg 0.161mg Potato flour
Folate 25µg 20µg Potato flour
Vitamin K 0µg 4.4µg Winter squash
Tryptophan 0.115mg 0.013mg Potato flour
Threonine 0.28mg 0.027mg Potato flour
Isoleucine 0.299mg 0.035mg Potato flour
Leucine 0.425mg 0.05mg Potato flour
Lysine 0.413mg 0.033mg Potato flour
Methionine 0.107mg 0.011mg Potato flour
Phenylalanine 0.316mg 0.035mg Potato flour
Valine 0.356mg 0.038mg Potato flour
Histidine 0.166mg 0.017mg Potato flour
Saturated Fat 0.09g 0.072g Winter squash
Monounsaturated Fat 0.008g 0.026g Winter squash
Polyunsaturated fat 0.15g 0.147g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Winter 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
38%
Winter squash
Minerals Daily Need Coverage Score
41%
Potato flour
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.018g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.