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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 for 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.
  • Summer squash has a lower glycemic index (13) than red potato (89).

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
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +64.7%
Contains more PotassiumPotassium +108%
Contains more IronIron +100%
Contains more CopperCopper +241.2%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +89.5%
~equal in Manganese ~0.173mg

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%
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +34.9%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +227.5%
Contains more Vitamin B5Vitamin B5 +120%
Contains more CholineCholine +182.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.212mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Summer squash Red potato DV% diff.
Copper 0.051mg 0.174mg 14%
Potassium 262mg 545mg 8%
Vitamin B3 0.487mg 1.595mg 7%
Vitamin B2 0.142mg 0.05mg 7%
Starch 15.15g 6%
Phosphorus 38mg 72mg 5%
Vitamin C 17mg 12.6mg 5%
Carbs 3.35g 19.59g 5%
Calories 16kcal 89kcal 4%
Vitamin B5 0.155mg 0.341mg 4%
Iron 0.35mg 0.7mg 4%
Magnesium 17mg 28mg 3%
Fiber 1.1g 1.8g 3%
Choline 6.7mg 18.9mg 2%
Protein 1.21g 2.3g 2%
Vitamin B1 0.048mg 0.072mg 2%
Fructose 0.95g 0.44g 1%
Vitamin A 10µg 1µg 1%
Folate 29µg 27µg 1%
Zinc 0.29mg 0.4mg 1%
Calcium 15mg 9mg 1%
Fats 0.18g 0.15g 0%
Net carbs 2.25g 17.79g N/A
Sugar 2.2g 1.43g N/A
Sodium 2mg 12mg 0%
Vitamin E 0.12mg 0.08mg 0%
Selenium 0.2µg 0%
Manganese 0.175mg 0.173mg 0%
Vitamin B6 0.218mg 0.212mg 0%
Vitamin K 3µg 2.8µg 0%
Saturated fat 0.044g 0.026g 0%
Monounsaturated fat 0.016g 0.002g 0%
Polyunsaturated fat 0.089g 0.043g 0%
Tryptophan 0.011mg 0.023mg 0%
Threonine 0.028mg 0.075mg 0%
Isoleucine 0.042mg 0.074mg 0%
Leucine 0.069mg 0.109mg 0%
Lysine 0.065mg 0.12mg 0%
Methionine 0.017mg 0.035mg 0%
Phenylalanine 0.041mg 0.091mg 0%
Valine 0.053mg 0.115mg 0%
Histidine 0.025mg 0.039mg 0%

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
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 FatsFats +20%
Contains more WaterWater +23.4%
Contains more ProteinProtein +90.1%
Contains more CarbsCarbs +484.8%
Contains more OtherOther +108.1%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +107%
Contains less Sat. FatSaturated fat -40.9%

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
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 GlucoseGlucose +36.4%
Contains more FructoseFructose +115.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1400%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.