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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
Potato
6
:
Contains more Iron +131.4%
Contains more Potassium +62.2%
Contains more Magnesium +35.3%
Contains more Copper +115.7%
Contains more Phosphorus +50%
Contains more Calcium +25%
Contains less Sodium -66.7%
Equal in Zinc - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +131.4%
Contains more Potassium +62.2%
Contains more Magnesium +35.3%
Contains more Copper +115.7%
Contains more Phosphorus +50%
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 Vitamin K +50%
Contains more Folate +93.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 Vitamin K +50%
Contains more Folate +93.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
12%
Potato
7%
Summer squash
Carbohydrates
17%
Potato
3%
Summer squash
Fats
0%
Potato
1%
Summer squash

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Potato
Potato contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Potato Summer squash Opinion
Calories 77 16 Potato
Protein 2.05 1.21 Potato
Fats 0.09 0.18 Summer squash
Vitamin C 19.7 17 Potato
Carbs 17.49 3.35 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.35 Potato
Calcium 12 15 Summer squash
Potassium 425 262 Potato
Magnesium 23 17 Potato
Sugars 0.82 2.2 Potato
Fiber 2.1 1.1 Potato
Copper 0.11 0.051 Potato
Zinc 0.3 0.29 Potato
Starch 15.29 Potato
Phosphorus 57 38 Potato
Sodium 6 2 Summer squash
Vitamin A 2 200 Summer squash
Vitamin E 0.01 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.081 0.048 Potato
Vitamin B2 0.032 0.142 Summer squash
Vitamin B3 1.061 0.487 Potato
Vitamin B5 0.295 0.155 Potato
Vitamin B6 0.298 0.218 Potato
Vitamin B12 0 0
Vitamin K 2 3 Summer squash
Folate 15 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.025 0.044 Potato
Monounsaturated Fat 0.002 0.016 Summer squash
Polyunsaturated fat 0.042 0.089 Summer squash
Tryptophan 0.021 0.011 Potato
Threonine 0.067 0.028 Potato
Isoleucine 0.066 0.042 Potato
Leucine 0.098 0.069 Potato
Lysine 0.107 0.065 Potato
Methionine 0.032 0.017 Potato
Phenylalanine 0.081 0.041 Potato
Valine 0.103 0.053 Potato
Histidine 0.035 0.025 Potato
Fructose 0.26 0.95 Summer squash

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 of 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.