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  6. Red potato vs. Summer squash

Red potato vs. Summer squash — In-Depth Nutrition Comparison

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How are Red potato and Summer squash different?

  • Red potato is higher in Copper, Potassium, and Vitamin B3, however, Summer squash is richer in Vitamin B2.
  • Daily need coverage for Copper from Red potato is 14% higher.
  • Red potato contains 3 times more Vitamin B3 than Summer squash. While Red potato contains 1.595mg of Vitamin B3, Summer squash contains only 0.487mg.

Potatoes, red, flesh and skin, baked and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Red potato vs Summer 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.
Red potato
Red potato
6
:
4
Summer squash
Summer squash
Contains more Iron +100%
Contains more Magnesium +64.7%
Contains more Phosphorus +89.5%
Contains more Potassium +108%
Contains more Zinc +37.9%
Contains more Copper +241.2%
Contains more Calcium +66.7%
Contains less Sodium -83.3%
Equal in Manganese - 0.175
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Iron +100%
Contains more Magnesium +64.7%
Contains more Phosphorus +89.5%
Contains more Potassium +108%
Contains more Zinc +37.9%
Contains more Copper +241.2%
Contains more Calcium +66.7%
Contains less Sodium -83.3%
Equal in Manganese - 0.175

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.
Red potato
Red potato
3
:
7
Summer squash
Summer squash
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +227.5%
Contains more Vitamin B5 +120%
Contains more Vitamin A +1900%
Contains more Vitamin E +50%
Contains more Vitamin C +34.9%
Contains more Vitamin B2 +184%
Equal in Vitamin B6 - 0.218
Equal in Folate - 29
Equal in Vitamin K - 3
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Summer squash
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 B1 +50%
Contains more Vitamin B3 +227.5%
Contains more Vitamin B5 +120%
Contains more Vitamin A +1900%
Contains more Vitamin E +50%
Contains more Vitamin C +34.9%
Contains more Vitamin B2 +184%
Equal in Vitamin B6 - 0.218
Equal in Folate - 29
Equal in Vitamin K - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
3
:
2
Summer squash
Summer squash
Contains more Protein +90.1%
Contains more Carbs +484.8%
Contains more Other +108.1%
Contains more Fats +20%
Contains more Water +23.4%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +90.1%
Contains more Carbs +484.8%
Contains more Other +108.1%
Contains more Fats +20%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -40.9%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +107%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -40.9%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +107%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red potato
Red potato
2
:
2
Summer squash
Summer squash
Contains more Starch +∞%
Contains more Sucrose +1400%
Contains more Glucose +36.4%
Contains more Fructose +115.9%
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Summer squash
2% 43% 55%
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 more Starch +∞%
Contains more Sucrose +1400%
Contains more Glucose +36.4%
Contains more Fructose +115.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Summer squash
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red potato Summer squash Opinion
Net carbs 17.79g 2.25g Red potato
Protein 2.3g 1.21g Red potato
Fats 0.15g 0.18g Summer squash
Carbs 19.59g 3.35g Red potato
Calories 89kcal 16kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g 0.95g Summer squash
Sugar 1.43g 2.2g Red potato
Fiber 1.8g 1.1g Red potato
Calcium 9mg 15mg Summer squash
Iron 0.7mg 0.35mg Red potato
Magnesium 28mg 17mg Red potato
Phosphorus 72mg 38mg Red potato
Potassium 545mg 262mg Red potato
Sodium 12mg 2mg Summer squash
Zinc 0.4mg 0.29mg Red potato
Copper 0.174mg 0.051mg Red potato
Manganese 0.173mg 0.175mg Summer squash
Selenium 0.2µg Summer squash
Vitamin A 10IU 200IU Summer squash
Vitamin A RAE 1µg 10µg Summer squash
Vitamin E 0.08mg 0.12mg Summer squash
Vitamin C 12.6mg 17mg Summer squash
Vitamin B1 0.072mg 0.048mg Red potato
Vitamin B2 0.05mg 0.142mg Summer squash
Vitamin B3 1.595mg 0.487mg Red potato
Vitamin B5 0.341mg 0.155mg Red potato
Vitamin B6 0.212mg 0.218mg Summer squash
Folate 27µg 29µg Summer squash
Vitamin K 2.8µg 3µg Summer squash
Tryptophan 0.023mg 0.011mg Red potato
Threonine 0.075mg 0.028mg Red potato
Isoleucine 0.074mg 0.042mg Red potato
Leucine 0.109mg 0.069mg Red potato
Lysine 0.12mg 0.065mg Red potato
Methionine 0.035mg 0.017mg Red potato
Phenylalanine 0.091mg 0.041mg Red potato
Valine 0.115mg 0.053mg Red potato
Histidine 0.039mg 0.025mg Red potato
Saturated Fat 0.026g 0.044g Red potato
Monounsaturated Fat 0.002g 0.016g Summer squash
Polyunsaturated fat 0.043g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Summer 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%
Red potato
18%
Summer squash
Minerals Daily Need Coverage Score
22%
Red potato
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 76)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.