Potato vs. Summer squash — In-Depth Nutrition Comparison
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A recap on differences between Potato and Summer squash
- Potato has 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 Potato. Potato contains 1.41mg of Vitamin B3, while Summer squash contains 0.487mg.
Food varieties used in this article are Potatoes, baked, flesh and skin, without salt and Squash, summer, all varieties, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+208.6%
Contains
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Magnesium
+64.7%
Contains
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Phosphorus
+84.2%
Contains
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Potassium
+104.2%
Contains
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Zinc
+24.1%
Contains
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Copper
+131.4%
Contains
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Manganese
+25.1%
Contains
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Selenium
+100%
Contains
less
Sodium
-80%
Equal in Calcium - 15
Contains
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Iron
+208.6%
Contains
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Magnesium
+64.7%
Contains
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Phosphorus
+84.2%
Contains
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Potassium
+104.2%
Contains
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Zinc
+24.1%
Contains
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Copper
+131.4%
Contains
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Manganese
+25.1%
Contains
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Selenium
+100%
Contains
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Sodium
-80%
Equal in Calcium - 15
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
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Vitamin B1
+33.3%
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Vitamin B3
+189.5%
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Vitamin B5
+142.6%
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Vitamin B6
+42.7%
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Vitamin A
+1900%
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Vitamin E
+200%
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Vitamin C
+77.1%
Contains
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Vitamin B2
+195.8%
Contains
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Vitamin K
+50%
Equal in Folate - 29
Contains
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Vitamin B1
+33.3%
Contains
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Vitamin B3
+189.5%
Contains
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Vitamin B5
+142.6%
Contains
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Vitamin B6
+42.7%
Contains
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Vitamin A
+1900%
Contains
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Vitamin E
+200%
Contains
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Vitamin C
+77.1%
Contains
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Vitamin B2
+195.8%
Contains
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Vitamin K
+50%
Equal in Folate - 29
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+106.6%
Contains
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Carbs
+531.3%
Contains
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Other
+114.5%
Contains
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Fats
+38.5%
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Water
+26.4%
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
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Protein
+106.6%
Contains
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Carbs
+531.3%
Contains
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Other
+114.5%
Contains
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Fats
+38.5%
Contains
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Water
+26.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-22.7%
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Monounsaturated Fat
+433.3%
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Polyunsaturated fat
+56.1%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 g
Contains
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Saturated Fat
-22.7%
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Monounsaturated Fat
+433.3%
Contains
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Polyunsaturated fat
+56.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+1233.3%
Contains
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Glucose
+70.5%
Contains
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Fructose
+179.4%
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
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Starch
+∞%
Contains
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Sucrose
+1233.3%
Contains
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Glucose
+70.5%
Contains
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Fructose
+179.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.95g | 2.25g |
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| Protein | 2.5g | 1.21g |
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| Fats | 0.13g | 0.18g |
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| Carbs | 21.15g | 3.35g |
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| Calories | 93kcal | 16kcal |
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| Starch | 17.27g |
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| Fructose | 0.34g | 0.95g |
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| Sugar | 1.18g | 2.2g |
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| Fiber | 2.2g | 1.1g |
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| Calcium | 15mg | 15mg | |
| Iron | 1.08mg | 0.35mg |
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| Magnesium | 28mg | 17mg |
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| Phosphorus | 70mg | 38mg |
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| Potassium | 535mg | 262mg |
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| Sodium | 10mg | 2mg |
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| Zinc | 0.36mg | 0.29mg |
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| Copper | 0.118mg | 0.051mg |
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| Manganese | 0.219mg | 0.175mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin A | 10IU | 200IU |
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| Vitamin A RAE | 1µg | 10µg |
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| Vitamin E | 0.04mg | 0.12mg |
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| Vitamin C | 9.6mg | 17mg |
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| Vitamin B1 | 0.064mg | 0.048mg |
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| Vitamin B2 | 0.048mg | 0.142mg |
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| Vitamin B3 | 1.41mg | 0.487mg |
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| Vitamin B5 | 0.376mg | 0.155mg |
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| Vitamin B6 | 0.311mg | 0.218mg |
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| Folate | 28µg | 29µg |
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| Vitamin K | 2µg | 3µg |
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| Tryptophan | 0.025mg | 0.011mg |
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| Threonine | 0.081mg | 0.028mg |
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| Isoleucine | 0.08mg | 0.042mg |
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| Leucine | 0.119mg | 0.069mg |
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| Lysine | 0.13mg | 0.065mg |
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| Methionine | 0.038mg | 0.017mg |
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| Phenylalanine | 0.099mg | 0.041mg |
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| Valine | 0.125mg | 0.053mg |
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| Histidine | 0.042mg | 0.025mg |
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| Saturated Fat | 0.034g | 0.044g |
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| Monounsaturated Fat | 0.003g | 0.016g |
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| Polyunsaturated fat | 0.057g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
17%
18%
Minerals Daily Need Coverage Score
22%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
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.