Potato vs. Winter squash — In-Depth Nutrition Comparison

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How are potatoes and winter squash different?

Potatoes are richer in vitamin B6, potassium, iron, phosphorus, and vitamin B3, while winter squash is higher in vitamin A.
Winter squash covers your daily need for vitamin A, 104% more than potatoes.
Potatoes contain 4 times more phosphorus than winter squash. Potatoes contain 70mg of phosphorus, while winter squash contains 19mg.
Potatoes are lower in sugar.
Potatoes have a higher glycemic index (86) than winter squash (13).

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

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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.

Potato

Winter squash

Contains more MagnesiumMagnesium	+115.4%
Contains more PotassiumPotassium	+122%
Contains more IronIron	+145.5%
Contains more CopperCopper	+43.9%
Contains more ZincZinc	+63.6%
Contains more PhosphorusPhosphorus	+268.4%
Contains more ManganeseManganese	+17.1%

Contains more CalciumCalcium	+46.7%
Contains less SodiumSodium	-90%

~equal in Selenium ~0.4µg

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

Winter squash

Contains more Vitamin B1Vitamin B1	+300%
Contains more Vitamin B3Vitamin B3	+184.8%
Contains more Vitamin B5Vitamin B5	+60.7%
Contains more Vitamin B6Vitamin B6	+93.2%
Contains more FolateFolate	+40%
Contains more CholineCholine	+39.6%

Contains more Vitamin AVitamin A	+26000%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B2Vitamin B2	+39.6%
Contains more Vitamin KVitamin K	+120%

~equal in Vitamin C ~9.6mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	1µg	261µg	29%
Vitamin B6	0.311mg	0.161mg	12%
Potassium	535mg	241mg	9%
Iron	1.08mg	0.44mg	8%
Starch	17.27g		7%
Phosphorus	70mg	19mg	7%
Vitamin B3	1.41mg	0.495mg	6%
Vitamin B1	0.064mg	0.016mg	4%
Carbs	21.15g	8.85g	4%
Magnesium	28mg	13mg	4%
Copper	0.118mg	0.082mg	4%
Vitamin B5	0.376mg	0.234mg	3%
Protein	2.5g	0.89g	3%
Calories	93kcal	37kcal	3%
Fiber	2.2g	2.8g	2%
Folate	28µg	20µg	2%
Vitamin K	2µg	4.4µg	2%
Zinc	0.36mg	0.22mg	1%
Vitamin B2	0.048mg	0.067mg	1%
Polyunsaturated fat	0.057g	0.147g	1%
Choline	14.8mg	10.6mg	1%
Calcium	15mg	22mg	1%
Manganese	0.219mg	0.187mg	1%
Vitamin E	0.04mg	0.12mg	1%
Fats	0.13g	0.35g	0%
Vitamin C	9.6mg	9.6mg	0%
Net carbs	18.95g	6.05g	N/A
Sugar	1.18g	3.3g	N/A
Sodium	10mg	1mg	0%
Selenium	0.4µg	0.4µg	0%
Saturated fat	0.034g	0.072g	0%
Monounsaturated fat	0.003g	0.026g	0%
Tryptophan	0.025mg	0.013mg	0%
Threonine	0.081mg	0.027mg	0%
Isoleucine	0.08mg	0.035mg	0%
Leucine	0.119mg	0.05mg	0%
Lysine	0.13mg	0.033mg	0%
Methionine	0.038mg	0.011mg	0%
Phenylalanine	0.099mg	0.035mg	0%
Valine	0.125mg	0.038mg	0%
Histidine	0.042mg	0.017mg	0%
Fructose	0.34g		0%