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  6. Summer squash vs. Potato

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
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.
Summer squash
Summer squash
2
:
8
Potato
Potato
Contains more Calcium +25%
Contains less Sodium -66.7%
Contains more Iron +131.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +50%
Contains more Potassium +62.2%
Contains more Copper +115.7%
Contains more Manganese +14.3%
Contains more Selenium +100%
Equal in Zinc - 0.3
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +25%
Contains less Sodium -66.7%
Contains more Iron +131.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +50%
Contains more Potassium +62.2%
Contains more Copper +115.7%
Contains more Manganese +14.3%
Contains more Selenium +100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Summer squash
Summer squash
5
:
5
Potato
Potato
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Folate +93.3%
Contains more Vitamin K +50%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +343.8%
Contains more Folate +93.3%
Contains more Vitamin K +50%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Potato
Potato
Contains more Fats +100%
Contains more Water +19.4%
Contains more Protein +69.4%
Contains more Carbs +422.1%
Contains more Other +80.6%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +100%
Contains more Water +19.4%
Contains more Protein +69.4%
Contains more Carbs +422.1%
Contains more Other +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -43.2%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -43.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
2
Potato
Potato
Contains more Glucose +141.9%
Contains more Fructose +265.4%
Contains more Starch +∞%
Contains more Sucrose +466.7%
Summer squash
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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +141.9%
Contains more Fructose +265.4%
Contains more Starch +∞%
Contains more Sucrose +466.7%

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 Opinion
Net carbs 2.25g 15.39g Potato
Protein 1.21g 2.05g Potato
Fats 0.18g 0.09g Summer squash
Carbs 3.35g 17.49g Potato
Calories 16kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.95g 0.26g Summer squash
Sugar 2.2g 0.82g Potato
Fiber 1.1g 2.1g Potato
Calcium 15mg 12mg Summer squash
Iron 0.35mg 0.81mg Potato
Magnesium 17mg 23mg Potato
Phosphorus 38mg 57mg Potato
Potassium 262mg 425mg Potato
Sodium 2mg 6mg Summer squash
Zinc 0.29mg 0.3mg Potato
Copper 0.051mg 0.11mg Potato
Manganese 0.175mg 0.2mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 200IU 2IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 0.01mg Summer squash
Vitamin C 17mg 19.7mg Potato
Vitamin B1 0.048mg 0.081mg Potato
Vitamin B2 0.142mg 0.032mg Summer squash
Vitamin B3 0.487mg 1.061mg Potato
Vitamin B5 0.155mg 0.295mg Potato
Vitamin B6 0.218mg 0.298mg Potato
Folate 29µg 15µg Summer squash
Vitamin K 3µg 2µg Summer squash
Tryptophan 0.011mg 0.021mg Potato
Threonine 0.028mg 0.067mg Potato
Isoleucine 0.042mg 0.066mg Potato
Leucine 0.069mg 0.098mg Potato
Lysine 0.065mg 0.107mg Potato
Methionine 0.017mg 0.032mg Potato
Phenylalanine 0.041mg 0.081mg Potato
Valine 0.053mg 0.103mg Potato
Histidine 0.025mg 0.035mg Potato
Saturated Fat 0.044g 0.025g Potato
Monounsaturated Fat 0.016g 0.002g Summer squash
Polyunsaturated fat 0.089g 0.042g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Summer squash
18%
Potato
Minerals Daily Need Coverage Score
12%
Summer squash
19%
Potato

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.

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/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.