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  6. Red potato vs. Winter squash

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

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Important differences between Red potato and Winter squash

  • Red potato has more Copper, Potassium, Phosphorus, and Vitamin B3, however, Winter squash has more Vitamin A RAE.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Red potato has 4 times more Phosphorus than Winter squash. Red potato has 72mg of Phosphorus, while Winter squash has 19mg.
  • Red potato is lower in Sugar.

The food varieties used in the comparison are Potatoes, red, flesh and skin, baked and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Red 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.
Red potato
Red potato
6
:
4
Winter squash
Winter squash
Contains more Iron +59.1%
Contains more Magnesium +115.4%
Contains more Phosphorus +278.9%
Contains more Potassium +126.1%
Contains more Zinc +81.8%
Contains more Copper +112.2%
Contains more Calcium +144.4%
Contains less Sodium -91.7%
Equal in Manganese - 0.187
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
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 +59.1%
Contains more Magnesium +115.4%
Contains more Phosphorus +278.9%
Contains more Potassium +126.1%
Contains more Zinc +81.8%
Contains more Copper +112.2%
Contains more Calcium +144.4%
Contains less Sodium -91.7%
Equal in Manganese - 0.187

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
6
:
4
Winter squash
Winter squash
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +31.7%
Contains more Folate +35%
Contains more Vitamin A +52130%
Contains more Vitamin E +50%
Contains more Vitamin B2 +34%
Contains more Vitamin K +57.1%
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%
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 C +31.3%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +31.7%
Contains more Folate +35%
Contains more Vitamin A +52130%
Contains more Vitamin E +50%
Contains more Vitamin B2 +34%
Contains more Vitamin K +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
3
:
2
Winter squash
Winter squash
Contains more Protein +158.4%
Contains more Carbs +121.4%
Contains more Other +84.3%
Contains more Fats +133.3%
Contains more Water +16.4%
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
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 +158.4%
Contains more Carbs +121.4%
Contains more Other +84.3%
Contains more Fats +133.3%
Contains more Water +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +241.9%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 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 -63.9%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +241.9%

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 Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red potato Winter squash Opinion
Net carbs 17.79g 6.05g Red potato
Protein 2.3g 0.89g Red potato
Fats 0.15g 0.35g Winter squash
Carbs 19.59g 8.85g Red potato
Calories 89kcal 37kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 3.3g Red potato
Fiber 1.8g 2.8g Winter squash
Calcium 9mg 22mg Winter squash
Iron 0.7mg 0.44mg Red potato
Magnesium 28mg 13mg Red potato
Phosphorus 72mg 19mg Red potato
Potassium 545mg 241mg Red potato
Sodium 12mg 1mg Winter squash
Zinc 0.4mg 0.22mg Red potato
Copper 0.174mg 0.082mg Red potato
Manganese 0.173mg 0.187mg Winter squash
Selenium 0.4µg Winter squash
Vitamin A 10IU 5223IU Winter squash
Vitamin A RAE 1µg 261µg Winter squash
Vitamin E 0.08mg 0.12mg Winter squash
Vitamin C 12.6mg 9.6mg Red potato
Vitamin B1 0.072mg 0.016mg Red potato
Vitamin B2 0.05mg 0.067mg Winter squash
Vitamin B3 1.595mg 0.495mg Red potato
Vitamin B5 0.341mg 0.234mg Red potato
Vitamin B6 0.212mg 0.161mg Red potato
Folate 27µg 20µg Red potato
Vitamin K 2.8µg 4.4µg Winter squash
Tryptophan 0.023mg 0.013mg Red potato
Threonine 0.075mg 0.027mg Red potato
Isoleucine 0.074mg 0.035mg Red potato
Leucine 0.109mg 0.05mg Red potato
Lysine 0.12mg 0.033mg Red potato
Methionine 0.035mg 0.011mg Red potato
Phenylalanine 0.091mg 0.035mg Red potato
Valine 0.115mg 0.038mg Red potato
Histidine 0.039mg 0.017mg Red potato
Saturated Fat 0.026g 0.072g Red potato
Monounsaturated Fat 0.002g 0.026g Winter squash
Polyunsaturated fat 0.043g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red 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%
Red potato
38%
Winter squash
Minerals Daily Need Coverage Score
22%
Red potato
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 76)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 1.87g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.046g)
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 ($)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.