Potato vs. Summer squash — In-Depth Nutrition Comparison
Compare
A recap on the differences between potatoes and summer squash
- Potatoes have more iron, potassium, copper, vitamin B6, and vitamin B3; however, summer squash is higher in vitamin C and vitamin B2.
- Summer squash contains 3 times less vitamin B3 than potatoes. Potatoes contain 1.41mg of vitamin B3, while summer squash contains 0.487mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, baked, flesh, and skin, without salt and Squash, summer, all varieties, raw.
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.
| Contains more MagnesiumMagnesium | +64.7% |
| Contains more PotassiumPotassium | +104.2% |
| Contains more IronIron | +208.6% |
| Contains more CopperCopper | +131.4% |
| Contains more ZincZinc | +24.1% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains more ManganeseManganese | +25.1% |
| Contains more SeleniumSelenium | +100% |
| Contains less SodiumSodium | -80% |
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 B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +189.5% |
| Contains more Vitamin B5Vitamin B5 | +142.6% |
| Contains more Vitamin B6Vitamin B6 | +42.7% |
| Contains more CholineCholine | +120.9% |
| Contains more Vitamin CVitamin C | +77.1% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +195.8% |
| Contains more Vitamin KVitamin K | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.08mg | 0.35mg | 9% |
| Vitamin C | 9.6mg | 17mg | 8% |
| Potassium | 535mg | 262mg | 8% |
| Copper | 0.118mg | 0.051mg | 7% |
| Vitamin B2 | 0.048mg | 0.142mg | 7% |
| Starch | 17.27g | 7% | |
| Vitamin B6 | 0.311mg | 0.218mg | 7% |
| Carbs | 21.15g | 3.35g | 6% |
| Vitamin B3 | 1.41mg | 0.487mg | 6% |
| Phosphorus | 70mg | 38mg | 5% |
| Calories | 93kcal | 16kcal | 4% |
| Fiber | 2.2g | 1.1g | 4% |
| Vitamin B5 | 0.376mg | 0.155mg | 4% |
| Magnesium | 28mg | 17mg | 3% |
| Protein | 2.5g | 1.21g | 3% |
| Manganese | 0.219mg | 0.175mg | 2% |
| Vitamin K | 2µg | 3µg | 1% |
| Choline | 14.8mg | 6.7mg | 1% |
| Vitamin B1 | 0.064mg | 0.048mg | 1% |
| Vitamin E | 0.04mg | 0.12mg | 1% |
| Zinc | 0.36mg | 0.29mg | 1% |
| Fructose | 0.34g | 0.95g | 1% |
| Vitamin A | 1µg | 10µg | 1% |
| Fats | 0.13g | 0.18g | 0% |
| Net carbs | 18.95g | 2.25g | N/A |
| Calcium | 15mg | 15mg | 0% |
| Sugar | 1.18g | 2.2g | N/A |
| Sodium | 10mg | 2mg | 0% |
| Selenium | 0.4µg | 0.2µg | 0% |
| Folate | 28µg | 29µg | 0% |
| Saturated fat | 0.034g | 0.044g | 0% |
| Monounsaturated fat | 0.003g | 0.016g | 0% |
| Polyunsaturated fat | 0.057g | 0.089g | 0% |
| Tryptophan | 0.025mg | 0.011mg | 0% |
| Threonine | 0.081mg | 0.028mg | 0% |
| Isoleucine | 0.08mg | 0.042mg | 0% |
| Leucine | 0.119mg | 0.069mg | 0% |
| Lysine | 0.13mg | 0.065mg | 0% |
| Methionine | 0.038mg | 0.017mg | 0% |
| Phenylalanine | 0.099mg | 0.041mg | 0% |
| Valine | 0.125mg | 0.053mg | 0% |
| Histidine | 0.042mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +106.6% |
| Contains more CarbsCarbs | +531.3% |
| Contains more OtherOther | +114.5% |
| Contains more FatsFats | +38.5% |
| Contains more WaterWater | +26.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -22.7% |
| Contains more Mono. FatMonounsaturated fat | +433.3% |
| Contains more Poly. FatPolyunsaturated fat | +56.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 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 | +1233.3% |
| Contains more GlucoseGlucose | +70.5% |
| Contains more FructoseFructose | +179.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
