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 RAE, Vitamin B5, Copper, and Fiber.
- Sweet potato covers your daily need of Vitamin A RAE 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
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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.
Contains
less
Sodium
-96.4%
Contains
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Calcium
+100%
Contains
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Iron
+74.3%
Contains
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Magnesium
+47.1%
Contains
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Phosphorus
+23.7%
Contains
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Potassium
+28.6%
Contains
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Copper
+196.1%
Contains
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Manganese
+47.4%
Contains
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Selenium
+200%
Equal in Zinc - 0.3
Contains
less
Sodium
-96.4%
Contains
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Calcium
+100%
Contains
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Iron
+74.3%
Contains
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Magnesium
+47.1%
Contains
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Phosphorus
+23.7%
Contains
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Potassium
+28.6%
Contains
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Copper
+196.1%
Contains
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Manganese
+47.4%
Contains
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Selenium
+200%
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.
:
Contains
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Vitamin C
+608.3%
Contains
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Vitamin B2
+132.8%
Contains
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Folate
+163.6%
Contains
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Vitamin K
+66.7%
Contains
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Vitamin A
+6993.5%
Contains
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Vitamin E
+116.7%
Contains
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Vitamin B1
+62.5%
Contains
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Vitamin B3
+14.4%
Contains
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Vitamin B5
+416.1%
Equal in Vitamin B6 - 0.209
Contains
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Vitamin C
+608.3%
Contains
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Vitamin B2
+132.8%
Contains
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Folate
+163.6%
Contains
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Vitamin K
+66.7%
Contains
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Vitamin A
+6993.5%
Contains
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Vitamin E
+116.7%
Contains
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Vitamin B1
+62.5%
Contains
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Vitamin B3
+14.4%
Contains
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Vitamin B5
+416.1%
Equal in Vitamin B6 - 0.209
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+260%
Contains
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Water
+22.5%
Contains
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Protein
+29.8%
Contains
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Carbs
+500.6%
Contains
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Other
+58.1%
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
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Fats
+260%
Contains
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Water
+22.5%
Contains
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Protein
+29.8%
Contains
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Carbs
+500.6%
Contains
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Other
+58.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1500%
Contains
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Polyunsaturated fat
+535.7%
Contains
less
Saturated Fat
-59.1%
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+1500%
Contains
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Polyunsaturated fat
+535.7%
Contains
less
Saturated Fat
-59.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Fructose
+35.7%
Contains
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Starch
+∞%
Contains
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Sucrose
+8300%
Contains
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Glucose
+28%
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Fructose
+35.7%
Contains
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Starch
+∞%
Contains
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Sucrose
+8300%
Contains
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Glucose
+28%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.25g | 17.12g |
|
| Protein | 1.21g | 1.57g |
|
| Fats | 0.18g | 0.05g |
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| Carbs | 3.35g | 20.12g |
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| Calories | 16kcal | 86kcal |
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| Starch | 12.65g |
|
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| Fructose | 0.95g | 0.7g |
|
| Sugar | 2.2g | 4.18g |
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| Fiber | 1.1g | 3g |
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| Calcium | 15mg | 30mg |
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| Iron | 0.35mg | 0.61mg |
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| Magnesium | 17mg | 25mg |
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| Phosphorus | 38mg | 47mg |
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| Potassium | 262mg | 337mg |
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| Sodium | 2mg | 55mg |
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| Zinc | 0.29mg | 0.3mg |
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| Copper | 0.051mg | 0.151mg |
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| Manganese | 0.175mg | 0.258mg |
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| Selenium | 0.2µg | 0.6µg |
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| Vitamin A | 200IU | 14187IU |
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| Vitamin A RAE | 10µg | 709µg |
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| Vitamin E | 0.12mg | 0.26mg |
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| Vitamin C | 17mg | 2.4mg |
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| Vitamin B1 | 0.048mg | 0.078mg |
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| Vitamin B2 | 0.142mg | 0.061mg |
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| Vitamin B3 | 0.487mg | 0.557mg |
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| Vitamin B5 | 0.155mg | 0.8mg |
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| Vitamin B6 | 0.218mg | 0.209mg |
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| Folate | 29µg | 11µg |
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| Vitamin K | 3µg | 1.8µg |
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| Tryptophan | 0.011mg | 0.031mg |
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| Threonine | 0.028mg | 0.083mg |
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| Isoleucine | 0.042mg | 0.055mg |
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| Leucine | 0.069mg | 0.092mg |
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| Lysine | 0.065mg | 0.066mg |
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| Methionine | 0.017mg | 0.029mg |
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| Phenylalanine | 0.041mg | 0.089mg |
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| Valine | 0.053mg | 0.086mg |
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| Histidine | 0.025mg | 0.031mg |
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| Saturated Fat | 0.044g | 0.018g |
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| Monounsaturated Fat | 0.016g | 0.001g |
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| Polyunsaturated fat | 0.089g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
85%
Minerals Daily Need Coverage Score
12%
20%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.026g)
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 57)
Which food is cheaper?
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.