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

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A recap on the differences between potato salad and summer squash

  • Potato salad has more vitamin B5, copper, and selenium; however, summer squash is higher in vitamin C, vitamin B2, vitamin B6, and folate.
  • Potato salad covers your daily sodium needs 23% more than summer squash.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Potato salad, home-prepared and Squash, summer, all varieties, raw.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +26.7%
Contains more IronIron +85.7%
Contains more CopperCopper +131.4%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +1950%
Contains more MagnesiumMagnesium +13.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +73.3%
~equal in Potassium ~262mg
~equal in Zinc ~0.29mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin B1Vitamin B1 +60.4%
Contains more Vitamin B3Vitamin B3 +82.8%
Contains more Vitamin B5Vitamin B5 +244.5%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B6Vitamin B6 +54.6%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Summer squash DV% diff.
Polyunsaturated fat 3.737g 0.089g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 2mg 23%
Fats 8.2g 0.18g 12%
Vitamin B5 0.534mg 0.155mg 8%
Vitamin C 10mg 17mg 8%
Selenium 4.1µg 0.2µg 7%
Copper 0.118mg 0.051mg 7%
Calories 143kcal 16kcal 6%
Vitamin B2 0.06mg 0.142mg 6%
Monounsaturated fat 2.48g 0.016g 6%
Saturated fat 1.429g 0.044g 6%
Folate 7µg 29µg 6%
Vitamin B6 0.141mg 0.218mg 6%
Iron 0.65mg 0.35mg 4%
Vitamin B3 0.89mg 0.487mg 3%
Vitamin K 3µg 3%
Carbs 11.17g 3.35g 3%
Protein 2.68g 1.21g 3%
Manganese 0.101mg 0.175mg 3%
Vitamin B1 0.077mg 0.048mg 2%
Phosphorus 52mg 38mg 2%
Vitamin A 32µg 10µg 2%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Fiber 1.3g 1.1g 1%
Net carbs 9.87g 2.25g N/A
Magnesium 15mg 17mg 0%
Calcium 19mg 15mg 0%
Potassium 254mg 262mg 0%
Sugar 2.2g N/A
Zinc 0.31mg 0.29mg 0%
Tryptophan 0.042mg 0.011mg 0%
Threonine 0.116mg 0.028mg 0%
Isoleucine 0.141mg 0.042mg 0%
Leucine 0.202mg 0.069mg 0%
Lysine 0.171mg 0.065mg 0%
Methionine 0.066mg 0.017mg 0%
Phenylalanine 0.135mg 0.041mg 0%
Valine 0.172mg 0.053mg 0%
Histidine 0.062mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +121.5%
Contains more FatsFats +4455.6%
Contains more CarbsCarbs +233.4%
Contains more OtherOther +214.5%
Contains more WaterWater +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
30% 11% 60%
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 +15400%
Contains more Poly. FatPolyunsaturated fat +4098.9%
Contains less Sat. FatSaturated fat -96.9%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.