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.
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.

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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.

Red potato

Winter squash

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%

~equal in Manganese ~0.187mg

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

Winter squash

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%