Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Summer squash vs Sweet potato - In-Depth Nutrition Comparison

Compare

How are Summer squash and Sweet potato different?

  • Summer squash is richer in Vitamin C, and Vitamin B2, while Sweet potato is higher in Vitamin A, Vitamin B5, Copper, and Fiber.
  • Sweet potato covers your daily need of Vitamin A 78% more than Summer squash.
  • Summer squash contains 7 times more Vitamin C than Sweet potato. Summer squash contains 17mg of Vitamin C, while Sweet potato contains 2.4mg.
  • Summer squash is lower in Sugar.

Squash, summer, all varieties, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Summer squash vs Sweet potato infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -96.4%
Contains more Iron +74.3%
Contains more Calcium +100%
Contains more Potassium +28.6%
Contains more Magnesium +47.1%
Contains more Copper +196.1%
Contains more Phosphorus +23.7%
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 23% 9% 30% 18% 51% 9% 21% 8%
Contains less Sodium -96.4%
Contains more Iron +74.3%
Contains more Calcium +100%
Contains more Potassium +28.6%
Contains more Magnesium +47.1%
Contains more Copper +196.1%
Contains more Phosphorus +23.7%
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
:
Contains more Vitamin C +608.3%
Contains more Vitamin B2 +132.8%
Contains more Vitamin K +66.7%
Contains more Folate +163.6%
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +416.1%
Equal in Vitamin B6 - 0.209
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 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +608.3%
Contains more Vitamin B2 +132.8%
Contains more Vitamin K +66.7%
Contains more Folate +163.6%
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +416.1%
Equal in Vitamin B6 - 0.209

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
85
Sweet potato
Mineral Summary Score
12
Summer squash
21
Sweet 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
9%
Sweet potato
Carbohydrates
3%
Summer squash
20%
Sweet potato
Fats
1%
Summer squash
0%
Sweet 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 Sweet potato
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price 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 Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.026g)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 57)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
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 Sweet potato Opinion
Calories 16 86 Sweet potato
Protein 1.21 1.57 Sweet potato
Fats 0.18 0.05 Summer squash
Vitamin C 17 2.4 Summer squash
Carbs 3.35 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.61 Sweet potato
Calcium 15 30 Sweet potato
Potassium 262 337 Sweet potato
Magnesium 17 25 Sweet potato
Sugar 2.2 4.18 Summer squash
Fiber 1.1 3 Sweet potato
Copper 0.051 0.151 Sweet potato
Zinc 0.29 0.3 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 38 47 Sweet potato
Sodium 2 55 Summer squash
Vitamin A 200 14187 Sweet potato
Vitamin E 0.12 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.048 0.078 Sweet potato
Vitamin B2 0.142 0.061 Summer squash
Vitamin B3 0.487 0.557 Sweet potato
Vitamin B5 0.155 0.8 Sweet potato
Vitamin B6 0.218 0.209 Summer squash
Vitamin B12 0 0
Vitamin K 3 1.8 Summer squash
Folate 29 11 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.018 Sweet potato
Monounsaturated Fat 0.016 0.001 Summer squash
Polyunsaturated fat 0.089 0.014 Summer squash
Tryptophan 0.011 0.031 Sweet potato
Threonine 0.028 0.083 Sweet potato
Isoleucine 0.042 0.055 Sweet potato
Leucine 0.069 0.092 Sweet potato
Lysine 0.065 0.066 Sweet potato
Methionine 0.017 0.029 Sweet potato
Phenylalanine 0.041 0.089 Sweet potato
Valine 0.053 0.086 Sweet potato
Histidine 0.025 0.031 Sweet potato
Fructose 0.95 0.7 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.