Red potato vs. Winter squash — In-Depth Nutrition Comparison
Compare
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.
- Winter squash's daily need coverage for vitamin A is 104% 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.
- Red potato has a higher glycemic index than winter squash.
The food varieties used in the comparison are Potatoes, red, flesh, and skin, baked and Squash, winter, all varieties, cooked, baked, without salt.
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.
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more PotassiumPotassium | +126.1% |
| Contains more IronIron | +59.1% |
| Contains more CopperCopper | +112.2% |
| Contains more ZincZinc | +81.8% |
| Contains more PhosphorusPhosphorus | +278.9% |
| Contains more CalciumCalcium | +144.4% |
| Contains less SodiumSodium | -91.7% |
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.
| Contains more Vitamin CVitamin C | +31.3% |
| Contains more Vitamin B1Vitamin B1 | +350% |
| Contains more Vitamin B3Vitamin B3 | +222.2% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more FolateFolate | +35% |
| Contains more CholineCholine | +78.3% |
| Contains more Vitamin AVitamin A | +26000% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +34% |
| Contains more Vitamin KVitamin K | +57.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +158.4% |
| Contains more CarbsCarbs | +121.4% |
| Contains more OtherOther | +84.3% |
| Contains more FatsFats | +133.3% |
| Contains more WaterWater | +16.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -63.9% |
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1µg | 261µg | 29% |
| Copper | 0.174mg | 0.082mg | 10% |
| Potassium | 545mg | 241mg | 9% |
| Phosphorus | 72mg | 19mg | 8% |
| Vitamin B3 | 1.595mg | 0.495mg | 7% |
| Starch | 15.15g | 6% | |
| Vitamin B1 | 0.072mg | 0.016mg | 5% |
| Vitamin B6 | 0.212mg | 0.161mg | 4% |
| Carbs | 19.59g | 8.85g | 4% |
| Magnesium | 28mg | 13mg | 4% |
| Fiber | 1.8g | 2.8g | 4% |
| Protein | 2.3g | 0.89g | 3% |
| Calories | 89kcal | 37kcal | 3% |
| Iron | 0.7mg | 0.44mg | 3% |
| Vitamin C | 12.6mg | 9.6mg | 3% |
| Zinc | 0.4mg | 0.22mg | 2% |
| Choline | 18.9mg | 10.6mg | 2% |
| Vitamin B5 | 0.341mg | 0.234mg | 2% |
| Folate | 27µg | 20µg | 2% |
| Manganese | 0.173mg | 0.187mg | 1% |
| Vitamin K | 2.8µg | 4.4µg | 1% |
| Polyunsaturated fat | 0.043g | 0.147g | 1% |
| Selenium | 0.4µg | 1% | |
| Fructose | 0.44g | 1% | |
| Vitamin B2 | 0.05mg | 0.067mg | 1% |
| Calcium | 9mg | 22mg | 1% |
| Fats | 0.15g | 0.35g | 0% |
| Net carbs | 17.79g | 6.05g | N/A |
| Sugar | 1.43g | 3.3g | N/A |
| Sodium | 12mg | 1mg | 0% |
| Vitamin E | 0.08mg | 0.12mg | 0% |
| Saturated fat | 0.026g | 0.072g | 0% |
| Monounsaturated fat | 0.002g | 0.026g | 0% |
| Tryptophan | 0.023mg | 0.013mg | 0% |
| Threonine | 0.075mg | 0.027mg | 0% |
| Isoleucine | 0.074mg | 0.035mg | 0% |
| Leucine | 0.109mg | 0.05mg | 0% |
| Lysine | 0.12mg | 0.033mg | 0% |
| Methionine | 0.035mg | 0.011mg | 0% |
| Phenylalanine | 0.091mg | 0.035mg | 0% |
| Valine | 0.115mg | 0.038mg | 0% |
| Histidine | 0.039mg | 0.017mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
16%
18%
Minerals Daily Need Coverage Score
22%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 76)
Which food is lower in Sugar?
Red potato is lower in Sugar (difference - 1.87g)
Which food is lower in Saturated fat?
Red potato is lower in Saturated fat (difference - 0.046g)
Which food is richer in minerals?
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.