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  6. Potato pancake vs. Winter squash

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

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What are the main differences between Potato pancake and Winter squash?

  • Potato pancake is richer in Vitamin B6, Vitamin C, Phosphorus, Selenium, Iron, and Vitamin B12, yet Winter squash is richer in Vitamin A RAE.
  • Potato pancake's daily need coverage for Sodium is 33% higher.

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

Infographic

Potato pancake 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 pancake
Potato pancake
9
:
1
Winter squash
Winter squash
Contains more Calcium +45.5%
Contains more Iron +279.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +573.7%
Contains more Potassium +158.1%
Contains more Zinc +218.2%
Contains more Copper +119.5%
Contains more Manganese +39%
Contains more Selenium +2125%
Contains less Sodium -99.9%
Potato pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 63% 26% 55% 55% 100% 20% 60% 34% 49%
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 +45.5%
Contains more Iron +279.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +573.7%
Contains more Potassium +158.1%
Contains more Zinc +218.2%
Contains more Copper +119.5%
Contains more Manganese +39%
Contains more Selenium +2125%
Contains less Sodium -99.9%

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 pancake
Potato pancake
10
:
2
Winter squash
Winter squash
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +887.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +237.8%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +178.3%
Contains more Folate +105%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4522.1%
Contains more Vitamin K +63%
Potato pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
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 +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +887.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +237.8%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +178.3%
Contains more Folate +105%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4522.1%
Contains more Vitamin K +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato pancake
Potato pancake
4
:
1
Winter squash
Winter squash
Contains more Protein +583.1%
Contains more Fats +4117.1%
Contains more Carbs +214.2%
Contains more Other +411.4%
Contains more Water +86.7%
Potato pancake
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +583.1%
Contains more Fats +4117.1%
Contains more Carbs +214.2%
Contains more Other +411.4%
Contains more Water +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato pancake
Potato pancake
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +14246.2%
Contains more Polyunsaturated fat +5012.9%
Contains less Saturated Fat -97.1%
Potato pancake
18% 27% 55%
Saturated Fat: 2.496 g
Monounsaturated Fat: 3.73 g
Polyunsaturated fat: 7.516 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +14246.2%
Contains more Polyunsaturated fat +5012.9%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Winter squash Opinion
Net carbs 24.51g 6.05g Potato pancake
Protein 6.08g 0.89g Potato pancake
Fats 14.76g 0.35g Potato pancake
Carbs 27.81g 8.85g Potato pancake
Calories 268kcal 37kcal Potato pancake
Starch 20.88g Potato pancake
Fructose 0.56g Potato pancake
Sugar 1.79g 3.3g Potato pancake
Fiber 3.3g 2.8g Potato pancake
Calcium 32mg 22mg Potato pancake
Iron 1.67mg 0.44mg Potato pancake
Magnesium 36mg 13mg Potato pancake
Phosphorus 128mg 19mg Potato pancake
Potassium 622mg 241mg Potato pancake
Sodium 764mg 1mg Winter squash
Zinc 0.7mg 0.22mg Potato pancake
Copper 0.18mg 0.082mg Potato pancake
Manganese 0.26mg 0.187mg Potato pancake
Selenium 8.9µg 0.4µg Potato pancake
Vitamin A 113IU 5223IU Winter squash
Vitamin A RAE 32µg 261µg Winter squash
Vitamin E 0.23mg 0.12mg Potato pancake
Vitamin D 11IU 0IU Potato pancake
Vitamin D 0.3µg 0µg Potato pancake
Vitamin C 27.6mg 9.6mg Potato pancake
Vitamin B1 0.158mg 0.016mg Potato pancake
Vitamin B2 0.173mg 0.067mg Potato pancake
Vitamin B3 1.672mg 0.495mg Potato pancake
Vitamin B5 0.757mg 0.234mg Potato pancake
Vitamin B6 0.448mg 0.161mg Potato pancake
Folate 41µg 20µg Potato pancake
Vitamin B12 0.29µg 0µg Potato pancake
Vitamin K 2.7µg 4.4µg Winter squash
Tryptophan 0.087mg 0.013mg Potato pancake
Threonine 0.24mg 0.027mg Potato pancake
Isoleucine 0.28mg 0.035mg Potato pancake
Leucine 0.442mg 0.05mg Potato pancake
Lysine 0.389mg 0.033mg Potato pancake
Methionine 0.137mg 0.011mg Potato pancake
Phenylalanine 0.3mg 0.035mg Potato pancake
Valine 0.369mg 0.038mg Potato pancake
Histidine 0.141mg 0.017mg Potato pancake
Cholesterol 95mg 0mg Winter squash
Saturated Fat 2.496g 0.072g Winter squash
Omega-3 - DHA 0.008g 0g Potato pancake
Omega-3 - EPA 0.001g 0g Potato pancake
Monounsaturated Fat 3.73g 0.026g Potato pancake
Polyunsaturated fat 7.516g 0.147g Potato pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake 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
37%
Potato pancake
38%
Winter squash
Minerals Daily Need Coverage Score
47%
Potato pancake
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 763mg)
Which food is lower in Cholesterol?
Winter squash
Winter squash is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 2.424g)
Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 1.51g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.