Squash, winter, all varieties, raw vs. Russet potato raw — In-Depth Nutrition Comparison
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What are the main differences between squash, winter, all varieties, raw and russet potato raw?
- Squash, winter, all varieties, raw is richer in vitamin A and vitamin C, yet russet potato raw is richer in vitamin B6.
- Squash, winter, all varieties, raw's daily need coverage for vitamin A is 27% higher.
- Squash, winter, all varieties, raw has 2 times more vitamin C than russet potato raw. Squash, winter, all varieties, raw has 12.3mg of vitamin C, while russet potato raw has 5.7mg.
We used Squash, winter, all varieties, raw and Potatoes, russet, flesh and skin, raw types in this comparison.
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.
| Contains more CalciumCalcium | +115.4% |
| Contains less SodiumSodium | -20% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +19.1% |
| Contains more IronIron | +48.3% |
| Contains more CopperCopper | +45.1% |
| Contains more ZincZinc | +38.1% |
| Contains more PhosphorusPhosphorus | +139.1% |
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 more Vitamin CVitamin C | +115.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B2Vitamin B2 | +87.9% |
| Contains more FolateFolate | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +173.3% |
| Contains more Vitamin B3Vitamin B3 | +107% |
| Contains more Vitamin B5Vitamin B5 | +60.1% |
| Contains more Vitamin B6Vitamin B6 | +121.2% |
| Contains more Vitamin KVitamin K | +63.6% |
| Contains more CholineCholine | +26% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.95 g
Fats:
0.13 g
Carbs:
8.59 g
Water:
89.76 g
Other:
0.57 g
Protein:
2.14 g
Fats:
0.08 g
Carbs:
18.07 g
Water:
78.58 g
Other:
1.13 g
| Contains more FatsFats | +62.5% |
| Contains more WaterWater | +14.2% |
| Contains more ProteinProtein | +125.3% |
| Contains more CarbsCarbs | +110.4% |
| Contains more OtherOther | +98.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.056 g
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 | +400% |
| Contains more Poly. FatPolyunsaturated fat | +30.2% |
~equal in
Saturated fat
~0.026g
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.156mg | 0.345mg | 15% |
| Vitamin A | 68µg | 0µg | 8% |
| Starch | 15.86g | 7% | |
| Vitamin C | 12.3mg | 5.7mg | 7% |
| Phosphorus | 23mg | 55mg | 5% |
| Vitamin B1 | 0.03mg | 0.082mg | 4% |
| Iron | 0.58mg | 0.86mg | 4% |
| Copper | 0.071mg | 0.103mg | 4% |
| Folate | 24µg | 14µg | 3% |
| Carbs | 8.59g | 18.07g | 3% |
| Vitamin B3 | 0.5mg | 1.035mg | 3% |
| Vitamin B5 | 0.188mg | 0.301mg | 2% |
| Vitamin B2 | 0.062mg | 0.033mg | 2% |
| Protein | 0.95g | 2.14g | 2% |
| Calories | 34kcal | 79kcal | 2% |
| Calcium | 28mg | 13mg | 2% |
| Potassium | 350mg | 417mg | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Zinc | 0.21mg | 0.29mg | 1% |
| Fiber | 1.5g | 1.3g | 1% |
| Vitamin E | 0.12mg | 0.01mg | 1% |
| Vitamin K | 1.1µg | 1.8µg | 1% |
| Fats | 0.13g | 0.08g | 0% |
| Net carbs | 7.09g | 16.77g | N/A |
| Sugar | 2.2g | 0.62g | N/A |
| Sodium | 4mg | 5mg | 0% |
| Manganese | 0.163mg | 0.157mg | 0% |
| Selenium | 0.4µg | 0.4µg | 0% |
| Choline | 10mg | 12.6mg | 0% |
| Saturated fat | 0.027g | 0.026g | 0% |
| Monounsaturated fat | 0.01g | 0.002g | 0% |
| Polyunsaturated fat | 0.056g | 0.043g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.057mg | 0% | |
| Leucine | 0.082mg | 0% | |
| Lysine | 0.053mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.057mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.027mg | 0% | |
| Fructose | 0.23g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
13%
14%
Minerals Daily Need Coverage Score
13%
18%
Comparison summary
Which food contains less Sodium?
Squash, winter, all varieties, raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Squash, winter, all varieties, raw is lower in glycemic index (difference - 82)
Which food is lower in Sugar?
Russet potato raw is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated fat?
Russet potato raw is lower in Saturated fat (difference - 0.001g)
Which food is richer in minerals?
Russet potato raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.