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Summer squash vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between summer squash and potatoes

  • Summer squash has more vitamin C and vitamin B2; however, potatoes are higher in iron, potassium, copper, vitamin B6, and vitamin B3.
  • Potatoes contain 3 times less vitamin B2 than summer squash. Summer squash contains 0.142mg of vitamin B2, while potatoes contain 0.048mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Summer squash vs Potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +64.7%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +208.6%
Contains more CopperCopper +131.4%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +84.2%
Contains more ManganeseManganese +25.1%
Contains more SeleniumSelenium +100%
~equal in Calcium ~15mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Potato
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +77.1%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +195.8%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +189.5%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more CholineCholine +120.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~28µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +38.5%
Contains more WaterWater +26.4%
Contains more ProteinProtein +106.6%
Contains more CarbsCarbs +531.3%
Contains more OtherOther +114.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +56.1%
Contains less Sat. FatSaturated fat -22.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
2
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +70.5%
Contains more FructoseFructose +179.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1233.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Summer squash Potato DV% diff.
Iron 0.35mg 1.08mg 9%
Vitamin C 17mg 9.6mg 8%
Potassium 262mg 535mg 8%
Copper 0.051mg 0.118mg 7%
Vitamin B2 0.142mg 0.048mg 7%
Starch 17.27g 7%
Vitamin B6 0.218mg 0.311mg 7%
Carbs 3.35g 21.15g 6%
Vitamin B3 0.487mg 1.41mg 6%
Phosphorus 38mg 70mg 5%
Calories 16kcal 93kcal 4%
Fiber 1.1g 2.2g 4%
Vitamin B5 0.155mg 0.376mg 4%
Magnesium 17mg 28mg 3%
Protein 1.21g 2.5g 3%
Manganese 0.175mg 0.219mg 2%
Vitamin K 3µg 2µg 1%
Choline 6.7mg 14.8mg 1%
Vitamin B1 0.048mg 0.064mg 1%
Vitamin E 0.12mg 0.04mg 1%
Zinc 0.29mg 0.36mg 1%
Fructose 0.95g 0.34g 1%
Vitamin A 10µg 1µg 1%
Fats 0.18g 0.13g 0%
Net carbs 2.25g 18.95g N/A
Calcium 15mg 15mg 0%
Sugar 2.2g 1.18g N/A
Sodium 2mg 10mg 0%
Selenium 0.2µg 0.4µg 0%
Folate 29µg 28µg 0%
Saturated fat 0.044g 0.034g 0%
Monounsaturated fat 0.016g 0.003g 0%
Polyunsaturated fat 0.089g 0.057g 0%
Tryptophan 0.011mg 0.025mg 0%
Threonine 0.028mg 0.081mg 0%
Isoleucine 0.042mg 0.08mg 0%
Leucine 0.069mg 0.119mg 0%
Lysine 0.065mg 0.13mg 0%
Methionine 0.017mg 0.038mg 0%
Phenylalanine 0.041mg 0.099mg 0%
Valine 0.053mg 0.125mg 0%
Histidine 0.025mg 0.042mg 0%

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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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%
Summer squash
17%
Potato
Minerals Daily Need Coverage Score
12%
Summer squash
22%
Potato

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 8mg)
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 - 1.02g)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.01g)
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.

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. 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/170093/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.