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

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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 for vitamin A, 280% 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.
  • Sweet potato has a higher glycemic index (70) than summer squash (13).

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

Infographic

Summer squash vs Sweet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +74.3%
Contains more CopperCopper +196.1%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +200%
~equal in Zinc ~0.3mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +608.3%
Contains more Vitamin B2Vitamin B2 +132.8%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +163.6%
Contains more Vitamin AVitamin A +6990%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B5Vitamin B5 +416.1%
Contains more CholineCholine +83.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.209mg
~equal in Vitamin B12 ~0µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +260%
Contains more WaterWater +22.5%
Contains more ProteinProtein +29.8%
Contains more CarbsCarbs +500.6%
Contains more OtherOther +58.1%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +535.7%
Contains less Sat. FatSaturated fat -59.1%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +35.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8300%
Contains more GlucoseGlucose +28%
~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 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

All nutrients comparison - raw data values

Nutrient Summer squash Sweet potato DV% diff.
Vitamin A 10µg 709µg 78%
Vitamin C 17mg 2.4mg 16%
Vitamin B5 0.155mg 0.8mg 13%
Copper 0.051mg 0.151mg 11%
Fiber 1.1g 3g 8%
Carbs 3.35g 20.12g 6%
Vitamin B2 0.142mg 0.061mg 6%
Folate 29µg 11µg 5%
Starch 12.65g 5%
Calories 16kcal 86kcal 4%
Manganese 0.175mg 0.258mg 4%
Vitamin B1 0.048mg 0.078mg 3%
Iron 0.35mg 0.61mg 3%
Sodium 2mg 55mg 2%
Potassium 262mg 337mg 2%
Calcium 15mg 30mg 2%
Magnesium 17mg 25mg 2%
Choline 6.7mg 12.3mg 1%
Phosphorus 38mg 47mg 1%
Vitamin E 0.12mg 0.26mg 1%
Selenium 0.2µg 0.6µg 1%
Protein 1.21g 1.57g 1%
Polyunsaturated fat 0.089g 0.014g 1%
Vitamin B6 0.218mg 0.209mg 1%
Vitamin K 3µg 1.8µg 1%
Fats 0.18g 0.05g 0%
Net carbs 2.25g 17.12g N/A
Sugar 2.2g 4.18g N/A
Zinc 0.29mg 0.3mg 0%
Vitamin B3 0.487mg 0.557mg 0%
Saturated fat 0.044g 0.018g 0%
Monounsaturated fat 0.016g 0.001g 0%
Tryptophan 0.011mg 0.031mg 0%
Threonine 0.028mg 0.083mg 0%
Isoleucine 0.042mg 0.055mg 0%
Leucine 0.069mg 0.092mg 0%
Lysine 0.065mg 0.066mg 0%
Methionine 0.017mg 0.029mg 0%
Phenylalanine 0.041mg 0.089mg 0%
Valine 0.053mg 0.086mg 0%
Histidine 0.025mg 0.031mg 0%
Fructose 0.95g 0.7g 0%

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
12%
Summer squash
20%
Sweet potato

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.

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. 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.