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  6. Squash, summer, crookneck and straightneck, raw vs. Sweet potato, cooked, baked in skin, flesh, with salt

Squash, summer, crookneck and straightneck, raw vs. Sweet potato, cooked, baked in skin, flesh, with salt — In-Depth Nutrition Comparison

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Important differences between Squash, summer, crookneck and straightneck, raw and Sweet potato, cooked, baked in skin, flesh, with salt

  • Squash, summer, crookneck and straightneck, raw has less Vitamin B5, Manganese, Vitamin B6, Fiber, Copper, Potassium, and Vitamin B3.
  • Sweet potato, cooked, baked in skin, flesh, with salt's daily need coverage for Vitamin B5 is 14% more.
  • Squash, summer, crookneck and straightneck, raw is lower in Sodium.

The food varieties used in the comparison are Squash, summer, crookneck and straightneck, raw and Sweet potato, cooked, baked in skin, flesh, with salt.

Infographic

Squash, summer, crookneck and straightneck, raw vs Sweet potato, cooked, baked in skin, flesh, with salt 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 14% 6.3% 20% 17% 31% 7.9% 14% 0.26% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +81%
Contains more PotassiumPotassium +114%
Contains more IronIron +56.8%
Contains more CopperCopper +75%
Contains more ZincZinc +10.3%
Contains more PhosphorusPhosphorus +68.8%
Contains more ManganeseManganese +189%
~equal in Selenium ~0.2µg

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 64% 9% 2.6% 0% 13% 9.5% 8.4% 9.6% 24% 0% 8% 14% 3.9%
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 65% 0% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +39.1%
Contains more FolateFolate +216.7%
Contains more Vitamin EVitamin E +446.2%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more Vitamin B2Vitamin B2 +158.5%
Contains more Vitamin B3Vitamin B3 +231.9%
Contains more Vitamin B5Vitamin B5 +452.5%
Contains more Vitamin B6Vitamin B6 +175%
Contains more CholineCholine +84.5%
~equal in Vitamin C ~19.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.01 g
Fats: 0.27 g
Carbs: 3.88 g
Water: 94.28 g
Other: 0.56 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +80%
Contains more WaterWater +24.4%
Contains more ProteinProtein +99%
Contains more CarbsCarbs +433.8%
Contains more OtherOther +141.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 7% 44%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.082 g
36% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated Fat +550%
Contains less Sat. FatSaturated Fat -44.1%
Contains more Poly. FatPolyunsaturated fat +12.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.06 g
Glucose: 1.23 g
Fructose: 1.59 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more GlucoseGlucose +115.8%
Contains more FructoseFructose +218%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3700%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Squash, summer, crookneck and straightneck, raw Sweet potato, cooked, baked in skin, flesh, with salt
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squash, summer, crookneck and straightneck, raw Sweet potato, cooked, baked in skin, flesh, with salt Opinion
Calories 19kcal 92kcal Sweet potato, cooked, baked in skin, flesh, with salt
Protein 1.01g 2.01g Sweet potato, cooked, baked in skin, flesh, with salt
Fats 0.27g 0.15g Squash, summer, crookneck and straightneck, raw
Vitamin C 19.3mg 19.6mg Sweet potato, cooked, baked in skin, flesh, with salt
Net carbs 2.88g 17.41g Sweet potato, cooked, baked in skin, flesh, with salt
Carbs 3.88g 20.71g Sweet potato, cooked, baked in skin, flesh, with salt
Magnesium 20mg 27mg Sweet potato, cooked, baked in skin, flesh, with salt
Calcium 21mg 38mg Sweet potato, cooked, baked in skin, flesh, with salt
Potassium 222mg 475mg Sweet potato, cooked, baked in skin, flesh, with salt
Iron 0.44mg 0.69mg Sweet potato, cooked, baked in skin, flesh, with salt
Sugar 2.88g 6.48g Squash, summer, crookneck and straightneck, raw
Fiber 1g 3.3g Sweet potato, cooked, baked in skin, flesh, with salt
Copper 0.092mg 0.161mg Sweet potato, cooked, baked in skin, flesh, with salt
Zinc 0.29mg 0.32mg Sweet potato, cooked, baked in skin, flesh, with salt
Starch 0g 7.05g Sweet potato, cooked, baked in skin, flesh, with salt
Phosphorus 32mg 54mg Sweet potato, cooked, baked in skin, flesh, with salt
Sodium 2mg 246mg Squash, summer, crookneck and straightneck, raw
Vitamin A 150IU Squash, summer, crookneck and straightneck, raw
Vitamin A 8µg Squash, summer, crookneck and straightneck, raw
Vitamin E 0.13mg 0.71mg Sweet potato, cooked, baked in skin, flesh, with salt
Manganese 0.172mg 0.497mg Sweet potato, cooked, baked in skin, flesh, with salt
Selenium 0.2µg 0.2µg
Vitamin B1 0.051mg 0.107mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B2 0.041mg 0.106mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B3 0.448mg 1.487mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B5 0.16mg 0.884mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B6 0.104mg 0.286mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin K 3.2µg 2.3µg Squash, summer, crookneck and straightneck, raw
Folate 19µg 6µg Squash, summer, crookneck and straightneck, raw
Choline 7.1mg 13.1mg Sweet potato, cooked, baked in skin, flesh, with salt
Saturated Fat 0.093g 0.052g Sweet potato, cooked, baked in skin, flesh, with salt
Monounsaturated Fat 0.013g 0.002g Squash, summer, crookneck and straightneck, raw
Polyunsaturated fat 0.082g 0.092g Sweet potato, cooked, baked in skin, flesh, with salt
Tryptophan 0.008mg 0.04mg Sweet potato, cooked, baked in skin, flesh, with salt
Threonine 0.023mg 0.107mg Sweet potato, cooked, baked in skin, flesh, with salt
Isoleucine 0.034mg 0.07mg Sweet potato, cooked, baked in skin, flesh, with salt
Leucine 0.055mg 0.118mg Sweet potato, cooked, baked in skin, flesh, with salt
Lysine 0.052mg 0.084mg Sweet potato, cooked, baked in skin, flesh, with salt
Methionine 0.014mg 0.037mg Sweet potato, cooked, baked in skin, flesh, with salt
Phenylalanine 0.033mg 0.114mg Sweet potato, cooked, baked in skin, flesh, with salt
Valine 0.042mg 0.11mg Sweet potato, cooked, baked in skin, flesh, with salt
Histidine 0.02mg 0.039mg Sweet potato, cooked, baked in skin, flesh, with salt
Fructose 1.59g 0.5g Squash, summer, crookneck and straightneck, raw
Omega-3 - ALA 0.043g Squash, summer, crookneck and straightneck, raw
Omega-6 - Linoleic acid 0.039g Squash, summer, crookneck and straightneck, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, summer, crookneck and straightneck, raw Sweet potato, cooked, baked in skin, flesh, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
13%
Squash, summer, crookneck and straightneck, raw
23%
Sweet potato, cooked, baked in skin, flesh, with salt
Minerals Daily Need Coverage Score
13%
Squash, summer, crookneck and straightneck, raw
28%
Sweet potato, cooked, baked in skin, flesh, with salt

Comparison summary

Which food is richer in minerals?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is lower in Saturated Fat (difference - 0.041g)
Which food is richer in vitamins?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is relatively richer in vitamins
Which food is lower in Sugar?
Squash, summer, crookneck and straightneck, raw
Squash, summer, crookneck and straightneck, raw is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Squash, summer, crookneck and straightneck, raw
Squash, summer, crookneck and straightneck, raw contains less Sodium (difference - 244mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Squash, summer, crookneck and straightneck, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168464/nutrients
  2. Sweet potato, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.