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Potato vs Summer squash - In-Depth Nutrition Comparison

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Summary of differences between Potato and Summer squash

  • Potato has more Copper, Vitamin B6, and Iron, while Summer squash has more Vitamin B2.
  • Potato contains 2 times more Iron than Summer squash. While Potato contains 0.81mg of Iron, Summer squash contains only 0.35mg.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Squash, summer, all varieties, raw.

Infographic

Potato vs Summer squash infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +131.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +50%
Contains more Potassium +62.2%
Contains more Copper +115.7%
Contains more Calcium +25%
Contains less Sodium -66.7%
Equal in Zinc - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Iron +131.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +50%
Contains more Potassium +62.2%
Contains more Copper +115.7%
Contains more Calcium +25%
Contains less Sodium -66.7%
Equal in Zinc - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
5
:
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Folate +93.3%
Contains more Vitamin K +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 C +15.9%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Folate +93.3%
Contains more Vitamin K +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Summer squash
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Summer squash Opinion
Net carbs 15.39g 2.25g Potato
Protein 2.05g 1.21g Potato
Fats 0.09g 0.18g Summer squash
Carbs 17.49g 3.35g Potato
Calories 77kcal 16kcal Potato
Starch 15.29g g Potato
Fructose 0.26g 0.95g Summer squash
Sugar 0.82g 2.2g Potato
Fiber 2.1g 1.1g Potato
Calcium 12mg 15mg Summer squash
Iron 0.81mg 0.35mg Potato
Magnesium 23mg 17mg Potato
Phosphorus 57mg 38mg Potato
Potassium 425mg 262mg Potato
Sodium 6mg 2mg Summer squash
Zinc 0.3mg 0.29mg Potato
Copper 0.11mg 0.051mg Potato
Vitamin A 2IU 200IU Summer squash
Vitamin E 0.01mg 0.12mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 17mg Potato
Vitamin B1 0.081mg 0.048mg Potato
Vitamin B2 0.032mg 0.142mg Summer squash
Vitamin B3 1.061mg 0.487mg Potato
Vitamin B5 0.295mg 0.155mg Potato
Vitamin B6 0.298mg 0.218mg Potato
Folate 15µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 2µg 3µg Summer squash
Tryptophan 0.021mg 0.011mg Potato
Threonine 0.067mg 0.028mg Potato
Isoleucine 0.066mg 0.042mg Potato
Leucine 0.098mg 0.069mg Potato
Lysine 0.107mg 0.065mg Potato
Methionine 0.032mg 0.017mg Potato
Phenylalanine 0.081mg 0.041mg Potato
Valine 0.103mg 0.053mg Potato
Histidine 0.035mg 0.025mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.044g Potato
Monounsaturated Fat 0.002g 0.016g Summer squash
Polyunsaturated fat 0.042g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
18
Summer squash
Mineral Summary Score
20
Potato
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
7%
Summer squash
Carbohydrates
17%
Potato
3%
Summer squash
Fats
0%
Potato
1%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.