Russet potato vs. Summer squash — In-Depth Nutrition Comparison
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What are the differences between Russet potato and Summer squash?
- Russet potato is higher in Vitamin B6, Iron, Potassium, Copper, and Vitamin B3, yet Summer squash is higher in Vitamin C, and Vitamin B2.
- Russet potato has 3 times more Iron than Summer squash. While Russet potato has 1.07mg of Iron, Summer squash has only 0.35mg.
We used Potatoes, Russet, flesh and skin, baked and Squash, summer, all varieties, raw types in this article.
Infographic
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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.
Contains
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Calcium
+20%
Contains
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Iron
+205.7%
Contains
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Magnesium
+76.5%
Contains
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Phosphorus
+86.8%
Contains
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Potassium
+109.9%
Contains
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Zinc
+20.7%
Contains
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Copper
+109.8%
Contains
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Manganese
+30.3%
Contains
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Selenium
+150%
Contains
less
Sodium
-85.7%
Contains
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Calcium
+20%
Contains
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Iron
+205.7%
Contains
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Magnesium
+76.5%
Contains
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Phosphorus
+86.8%
Contains
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Potassium
+109.9%
Contains
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Zinc
+20.7%
Contains
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Copper
+109.8%
Contains
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Manganese
+30.3%
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Selenium
+150%
Contains
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Sodium
-85.7%
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
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Vitamin B1
+39.6%
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Vitamin B3
+176.8%
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Vitamin B5
+145.2%
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Vitamin B6
+62.4%
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Vitamin A
+1900%
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Vitamin E
+71.4%
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Vitamin C
+104.8%
Contains
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Vitamin B2
+195.8%
Contains
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Folate
+11.5%
Contains
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Vitamin K
+50%
Contains
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Vitamin B1
+39.6%
Contains
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Vitamin B3
+176.8%
Contains
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Vitamin B5
+145.2%
Contains
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Vitamin B6
+62.4%
Contains
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Vitamin A
+1900%
Contains
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Vitamin E
+71.4%
Contains
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Vitamin C
+104.8%
Contains
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Vitamin B2
+195.8%
Contains
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Folate
+11.5%
Contains
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Vitamin K
+50%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+117.4%
Contains
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Carbs
+540%
Contains
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Other
+117.7%
Contains
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Fats
+38.5%
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Water
+27.1%
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Contains
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Protein
+117.4%
Contains
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Carbs
+540%
Contains
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Other
+117.7%
Contains
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Fats
+38.5%
Contains
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Water
+27.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-27.3%
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Monounsaturated Fat
+433.3%
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Polyunsaturated fat
+64.8%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 g
Contains
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Saturated Fat
-27.3%
Contains
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Monounsaturated Fat
+433.3%
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Polyunsaturated fat
+64.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+1200%
Contains
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Glucose
+102.7%
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Fructose
+196.9%
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Starch
+∞%
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Sucrose
+1200%
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Glucose
+102.7%
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Fructose
+196.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 19.14g | 2.25g |
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| Protein | 2.63g | 1.21g |
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| Fats | 0.13g | 0.18g |
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| Carbs | 21.44g | 3.35g |
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| Calories | 97kcal | 16kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g | 0.95g |
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| Sugar | 1.08g | 2.2g |
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| Fiber | 2.3g | 1.1g |
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| Calcium | 18mg | 15mg |
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| Iron | 1.07mg | 0.35mg |
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| Magnesium | 30mg | 17mg |
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| Phosphorus | 71mg | 38mg |
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| Potassium | 550mg | 262mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 0.35mg | 0.29mg |
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| Copper | 0.107mg | 0.051mg |
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| Manganese | 0.228mg | 0.175mg |
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| Selenium | 0.5µg | 0.2µg |
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| Vitamin A | 10IU | 200IU |
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| Vitamin A RAE | 1µg | 10µg |
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| Vitamin E | 0.07mg | 0.12mg |
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| Vitamin C | 8.3mg | 17mg |
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| Vitamin B1 | 0.067mg | 0.048mg |
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| Vitamin B2 | 0.048mg | 0.142mg |
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| Vitamin B3 | 1.348mg | 0.487mg |
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| Vitamin B5 | 0.38mg | 0.155mg |
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| Vitamin B6 | 0.354mg | 0.218mg |
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| Folate | 26µg | 29µg |
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| Vitamin K | 2µg | 3µg |
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| Tryptophan | 0.027mg | 0.011mg |
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| Threonine | 0.086mg | 0.028mg |
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| Isoleucine | 0.085mg | 0.042mg |
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| Leucine | 0.125mg | 0.069mg |
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| Lysine | 0.137mg | 0.065mg |
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| Methionine | 0.041mg | 0.017mg |
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| Phenylalanine | 0.104mg | 0.041mg |
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| Valine | 0.131mg | 0.053mg |
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| Histidine | 0.044mg | 0.025mg |
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| Saturated Fat | 0.032g | 0.044g |
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| Monounsaturated Fat | 0.003g | 0.016g |
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| Polyunsaturated fat | 0.054g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
18%
18%
Minerals Daily Need Coverage Score
23%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 69)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Russet 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.