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  6. Summer squash vs. Red potato

Summer squash vs. Red potato — In-Depth Nutrition Comparison

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How are Summer squash and Red potato different?

  • Summer squash is higher in Vitamin B2, however, Red potato is richer in Copper, Potassium, and Vitamin B3.
  • Daily need coverage for Copper from Red potato is 14% higher.
  • Summer squash contains 3 times more Vitamin B2 than Red potato. While Summer squash contains 0.142mg of Vitamin B2, Red potato contains only 0.05mg.

Squash, summer, all varieties, raw and Potatoes, red, flesh and skin, baked are the varieties used in this article.

Infographic

Summer squash vs Red 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
4
:
6
Red potato
Red potato
Contains more Calcium +66.7%
Contains less Sodium -83.3%
Contains more Iron +100%
Contains more Magnesium +64.7%
Contains more Phosphorus +89.5%
Contains more Potassium +108%
Contains more Zinc +37.9%
Contains more Copper +241.2%
Equal in Manganese - 0.173
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +66.7%
Contains less Sodium -83.3%
Contains more Iron +100%
Contains more Magnesium +64.7%
Contains more Phosphorus +89.5%
Contains more Potassium +108%
Contains more Zinc +37.9%
Contains more Copper +241.2%
Equal in Manganese - 0.173

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
7
:
3
Red potato
Red potato
Contains more Vitamin A +1900%
Contains more Vitamin E +50%
Contains more Vitamin C +34.9%
Contains more Vitamin B2 +184%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +227.5%
Contains more Vitamin B5 +120%
Equal in Vitamin B6 - 0.212
Equal in Folate - 27
Equal in Vitamin K - 2.8
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +1900%
Contains more Vitamin E +50%
Contains more Vitamin C +34.9%
Contains more Vitamin B2 +184%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +227.5%
Contains more Vitamin B5 +120%
Equal in Vitamin B6 - 0.212
Equal in Folate - 27
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Red potato
Red potato
Contains more Fats +20%
Contains more Water +23.4%
Contains more Protein +90.1%
Contains more Carbs +484.8%
Contains more Other +108.1%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +20%
Contains more Water +23.4%
Contains more Protein +90.1%
Contains more Carbs +484.8%
Contains more Other +108.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +107%
Contains less Saturated Fat -40.9%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +107%
Contains less Saturated Fat -40.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
2
Red potato
Red potato
Contains more Glucose +36.4%
Contains more Fructose +115.9%
Contains more Starch +∞%
Contains more Sucrose +1400%
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
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +36.4%
Contains more Fructose +115.9%
Contains more Starch +∞%
Contains more Sucrose +1400%

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 Red potato
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Red potato Opinion
Net carbs 2.25g 17.79g Red potato
Protein 1.21g 2.3g Red potato
Fats 0.18g 0.15g Summer squash
Carbs 3.35g 19.59g Red potato
Calories 16kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.95g 0.44g Summer squash
Sugar 2.2g 1.43g Red potato
Fiber 1.1g 1.8g Red potato
Calcium 15mg 9mg Summer squash
Iron 0.35mg 0.7mg Red potato
Magnesium 17mg 28mg Red potato
Phosphorus 38mg 72mg Red potato
Potassium 262mg 545mg Red potato
Sodium 2mg 12mg Summer squash
Zinc 0.29mg 0.4mg Red potato
Copper 0.051mg 0.174mg Red potato
Manganese 0.175mg 0.173mg Summer squash
Selenium 0.2µg Summer squash
Vitamin A 200IU 10IU Summer squash
Vitamin A RAE 10µg 1µg Summer squash
Vitamin E 0.12mg 0.08mg Summer squash
Vitamin C 17mg 12.6mg Summer squash
Vitamin B1 0.048mg 0.072mg Red potato
Vitamin B2 0.142mg 0.05mg Summer squash
Vitamin B3 0.487mg 1.595mg Red potato
Vitamin B5 0.155mg 0.341mg Red potato
Vitamin B6 0.218mg 0.212mg Summer squash
Folate 29µg 27µg Summer squash
Vitamin K 3µg 2.8µg Summer squash
Tryptophan 0.011mg 0.023mg Red potato
Threonine 0.028mg 0.075mg Red potato
Isoleucine 0.042mg 0.074mg Red potato
Leucine 0.069mg 0.109mg Red potato
Lysine 0.065mg 0.12mg Red potato
Methionine 0.017mg 0.035mg Red potato
Phenylalanine 0.041mg 0.091mg Red potato
Valine 0.053mg 0.115mg Red potato
Histidine 0.025mg 0.039mg Red potato
Saturated Fat 0.044g 0.026g Red potato
Monounsaturated Fat 0.016g 0.002g Summer squash
Polyunsaturated fat 0.089g 0.043g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
17%
Red potato
Minerals Daily Need Coverage Score
12%
Summer squash
22%
Red potato

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 76)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Red potato
Red 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 ($)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.