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Summer squash vs Potato - In-Depth Nutrition Comparison

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Summary of differences between Summer squash and Potato

  • Summer squash has more Vitamin B2, while Potato has more Copper, Vitamin B6, and Iron.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Potatoes, flesh and skin, raw.

Infographic

Summer squash vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains less Sodium -66.7%
Contains more Iron +131.4%
Contains more Potassium +62.2%
Contains more Magnesium +35.3%
Contains more Copper +115.7%
Contains more Phosphorus +50%
Equal in Zinc - 0.3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +25%
Contains less Sodium -66.7%
Contains more Iron +131.4%
Contains more Potassium +62.2%
Contains more Magnesium +35.3%
Contains more Copper +115.7%
Contains more Phosphorus +50%
Equal in Zinc - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Potato
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Vitamin K +50%
Contains more Folate +93.3%
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +36.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Vitamin K +50%
Contains more Folate +93.3%
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +36.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
18
Potato
Mineral Summary Score
12
Summer squash
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
12%
Potato
Carbohydrates
3%
Summer squash
17%
Potato
Fats
1%
Summer squash
0%
Potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Potato
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Summer squash Potato Opinion
Calories 16 77 Potato
Protein 1.21 2.05 Potato
Fats 0.18 0.09 Summer squash
Vitamin C 17 19.7 Potato
Net carbs 2.25 15.390000343322754 Potato
Carbs 3.35 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.81 Potato
Calcium 15 12 Summer squash
Potassium 262 425 Potato
Magnesium 17 23 Potato
Sugar 2.2 0.82 Potato
Fiber 1.1 2.1 Potato
Copper 0.051 0.11 Potato
Zinc 0.29 0.3 Potato
Starch 15.29 Potato
Phosphorus 38 57 Potato
Sodium 2 6 Summer squash
Vitamin A 200 2 Summer squash
Vitamin E 0.12 0.01 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.081 Potato
Vitamin B2 0.142 0.032 Summer squash
Vitamin B3 0.487 1.061 Potato
Vitamin B5 0.155 0.295 Potato
Vitamin B6 0.218 0.298 Potato
Vitamin B12 0 0
Vitamin K 3 2 Summer squash
Folate 29 15 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.025 Potato
Monounsaturated Fat 0.016 0.002 Summer squash
Polyunsaturated fat 0.089 0.042 Summer squash
Tryptophan 0.011 0.021 Potato
Threonine 0.028 0.067 Potato
Isoleucine 0.042 0.066 Potato
Leucine 0.069 0.098 Potato
Lysine 0.065 0.107 Potato
Methionine 0.017 0.032 Potato
Phenylalanine 0.041 0.081 Potato
Valine 0.053 0.103 Potato
Histidine 0.025 0.035 Potato
Fructose 0.95 0.26 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.