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  6. Potato vs. Winter squash

Potato vs. Winter squash — In-Depth Nutrition Comparison

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How are Potato and Winter squash different?

  • Potato is richer in Vitamin B6, Potassium, Iron, Phosphorus, and Vitamin B3, while Winter squash is higher in Vitamin A RAE.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Potato.
  • Potato contains 4 times more Phosphorus than Winter squash. Potato contains 70mg of Phosphorus, while Winter squash contains 19mg.
  • Potato is lower in Sugar.

Potatoes, baked, flesh and skin, without salt and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Potato vs Winter 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.
Potato
Potato
7
:
2
Winter squash
Winter squash
Contains more Iron +145.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +268.4%
Contains more Potassium +122%
Contains more Zinc +63.6%
Contains more Copper +43.9%
Contains more Manganese +17.1%
Contains more Calcium +46.7%
Contains less Sodium -90%
Equal in Selenium - 0.4
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +145.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +268.4%
Contains more Potassium +122%
Contains more Zinc +63.6%
Contains more Copper +43.9%
Contains more Manganese +17.1%
Contains more Calcium +46.7%
Contains less Sodium -90%
Equal in Selenium - 0.4

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.
Potato
Potato
5
:
4
Winter squash
Winter squash
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +93.2%
Contains more Folate +40%
Contains more Vitamin A +52130%
Contains more Vitamin E +200%
Contains more Vitamin B2 +39.6%
Contains more Vitamin K +120%
Equal in Vitamin C - 9.6
Potato
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +93.2%
Contains more Folate +40%
Contains more Vitamin A +52130%
Contains more Vitamin E +200%
Contains more Vitamin B2 +39.6%
Contains more Vitamin K +120%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Winter squash
Winter squash
Contains more Protein +180.9%
Contains more Carbs +139%
Contains more Other +90%
Contains more Fats +169.2%
Contains more Water +19.1%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +180.9%
Contains more Carbs +139%
Contains more Other +90%
Contains more Fats +169.2%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +157.9%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +157.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Winter 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 Winter squash Opinion
Net carbs 18.95g 6.05g Potato
Protein 2.5g 0.89g Potato
Fats 0.13g 0.35g Winter squash
Carbs 21.15g 8.85g Potato
Calories 93kcal 37kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 3.3g Potato
Fiber 2.2g 2.8g Winter squash
Calcium 15mg 22mg Winter squash
Iron 1.08mg 0.44mg Potato
Magnesium 28mg 13mg Potato
Phosphorus 70mg 19mg Potato
Potassium 535mg 241mg Potato
Sodium 10mg 1mg Winter squash
Zinc 0.36mg 0.22mg Potato
Copper 0.118mg 0.082mg Potato
Manganese 0.219mg 0.187mg Potato
Selenium 0.4µg 0.4µg
Vitamin A 10IU 5223IU Winter squash
Vitamin A RAE 1µg 261µg Winter squash
Vitamin E 0.04mg 0.12mg Winter squash
Vitamin C 9.6mg 9.6mg
Vitamin B1 0.064mg 0.016mg Potato
Vitamin B2 0.048mg 0.067mg Winter squash
Vitamin B3 1.41mg 0.495mg Potato
Vitamin B5 0.376mg 0.234mg Potato
Vitamin B6 0.311mg 0.161mg Potato
Folate 28µg 20µg Potato
Vitamin K 2µg 4.4µg Winter squash
Tryptophan 0.025mg 0.013mg Potato
Threonine 0.081mg 0.027mg Potato
Isoleucine 0.08mg 0.035mg Potato
Leucine 0.119mg 0.05mg Potato
Lysine 0.13mg 0.033mg Potato
Methionine 0.038mg 0.011mg Potato
Phenylalanine 0.099mg 0.035mg Potato
Valine 0.125mg 0.038mg Potato
Histidine 0.042mg 0.017mg Potato
Saturated Fat 0.034g 0.072g Potato
Monounsaturated Fat 0.003g 0.026g Winter squash
Polyunsaturated fat 0.057g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Potato
38%
Winter squash
Minerals Daily Need Coverage Score
22%
Potato
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.038g)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.