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  6. Squash, winter, butternut, cooked, baked, with salt vs. Potatoes, boiled, cooked without skin, flesh, with salt

Squash, winter, butternut, cooked, baked, with salt vs. Potatoes, boiled, cooked without skin, flesh, with salt — In-Depth Nutrition Comparison

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How are Squash, winter, butternut, cooked, baked, with salt and Potatoes, boiled, cooked without skin, flesh, with salt different?

  • Squash, winter, butternut, cooked, baked, with salt is higher in Vitamin A, Vitamin C, and Vitamin E, however, Potatoes, boiled, cooked without skin, flesh, with salt is richer in Copper, and Vitamin B6.
  • Daily need coverage for Vitamin A from Squash, winter, butternut, cooked, baked, with salt is 62% higher.
  • Squash, winter, butternut, cooked, baked, with salt contains 129 times more Vitamin E than Potatoes, boiled, cooked without skin, flesh, with salt. While Squash, winter, butternut, cooked, baked, with salt contains 1.29mg of Vitamin E, Potatoes, boiled, cooked without skin, flesh, with salt contains only 0.01mg.

Squash, winter, butternut, cooked, baked, with salt and Potatoes, boiled, cooked without skin, flesh, with salt are the varieties used in this article.

Infographic

Squash, winter, butternut, cooked, baked, with salt vs Potatoes, boiled, cooked without skin, flesh, with salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 12% 25% 23% 22% 3.5% 12% 31% 22% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 29% 12% 56% 7.4% 17% 31% 18% 1.6%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +412.5%
Contains more IronIron +93.5%
Contains more ManganeseManganese +22.9%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +15.5%
Contains more CopperCopper +156.9%
Contains more ZincZinc +107.7%
Contains more PhosphorusPhosphorus +48.1%
~equal in Sodium ~241mg

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 50% 669% 26% 0% 18% 3.9% 18% 22% 29% 0% 2.5% 14% 0%
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 25% 0.12% 0.2% 0% 25% 4.4% 25% 31% 62% 0% 5.5% 6.8% 7.2%
Contains more Vitamin CVitamin C +104.1%
Contains more Vitamin AVitamin A +557650%
Contains more Vitamin EVitamin E +12800%
Contains more FolateFolate +111.1%
Contains more Vitamin B1Vitamin B1 +36.1%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +35.4%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin B6Vitamin B6 +116.9%
Contains more Vitamin KVitamin K +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.9 g
Fats: 0.09 g
Carbs: 10.49 g
Water: 87.8 g
Other: 0.72 g
2% 20% 77%
Protein: 1.71 g
Fats: 0.1 g
Carbs: 20.01 g
Water: 77.46 g
Other: 0.72 g
Contains more WaterWater +13.3%
Contains more ProteinProtein +90%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +90.8%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.038 g
37% 3% 61%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated Fat -26.9%
Contains more Mono. FatMonounsaturated Fat +250%
Contains more Poly. FatPolyunsaturated fat +13.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squash, winter, butternut, cooked, baked, with salt Potatoes, boiled, cooked without skin, flesh, with salt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squash, winter, butternut, cooked, baked, with salt Potatoes, boiled, cooked without skin, flesh, with salt Opinion
Calories 40kcal 86kcal Potatoes, boiled, cooked without skin, flesh, with salt
Protein 0.9g 1.71g Potatoes, boiled, cooked without skin, flesh, with salt
Fats 0.09g 0.1g Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin C 15.1mg 7.4mg Squash, winter, butternut, cooked, baked, with salt
Net carbs 7.29g 18.01g Potatoes, boiled, cooked without skin, flesh, with salt
Carbs 10.49g 20.01g Potatoes, boiled, cooked without skin, flesh, with salt
Magnesium 29mg 20mg Squash, winter, butternut, cooked, baked, with salt
Calcium 41mg 8mg Squash, winter, butternut, cooked, baked, with salt
Potassium 284mg 328mg Potatoes, boiled, cooked without skin, flesh, with salt
Iron 0.6mg 0.31mg Squash, winter, butternut, cooked, baked, with salt
Sugar 1.97g 0.89g Potatoes, boiled, cooked without skin, flesh, with salt
Fiber 3.2g 2g Squash, winter, butternut, cooked, baked, with salt
Copper 0.065mg 0.167mg Potatoes, boiled, cooked without skin, flesh, with salt
Zinc 0.13mg 0.27mg Potatoes, boiled, cooked without skin, flesh, with salt
Phosphorus 27mg 40mg Potatoes, boiled, cooked without skin, flesh, with salt
Sodium 240mg 241mg Squash, winter, butternut, cooked, baked, with salt
Vitamin A 11155IU 2IU Squash, winter, butternut, cooked, baked, with salt
Vitamin A 558µg 0µg Squash, winter, butternut, cooked, baked, with salt
Vitamin E 1.29mg 0.01mg Squash, winter, butternut, cooked, baked, with salt
Manganese 0.172mg 0.14mg Squash, winter, butternut, cooked, baked, with salt
Selenium 0.5µg 0.3µg Squash, winter, butternut, cooked, baked, with salt
Vitamin B1 0.072mg 0.098mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin B2 0.017mg 0.019mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin B3 0.969mg 1.312mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin B5 0.359mg 0.509mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin B6 0.124mg 0.269mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin K 1µg 2.2µg Potatoes, boiled, cooked without skin, flesh, with salt
Folate 19µg 9µg Squash, winter, butternut, cooked, baked, with salt
Choline 13.2mg Potatoes, boiled, cooked without skin, flesh, with salt
Saturated Fat 0.019g 0.026g Squash, winter, butternut, cooked, baked, with salt
Monounsaturated Fat 0.007g 0.002g Squash, winter, butternut, cooked, baked, with salt
Polyunsaturated fat 0.038g 0.043g Potatoes, boiled, cooked without skin, flesh, with salt
Tryptophan 0.013mg 0.027mg Potatoes, boiled, cooked without skin, flesh, with salt
Threonine 0.027mg 0.062mg Potatoes, boiled, cooked without skin, flesh, with salt
Isoleucine 0.035mg 0.07mg Potatoes, boiled, cooked without skin, flesh, with salt
Leucine 0.051mg 0.103mg Potatoes, boiled, cooked without skin, flesh, with salt
Lysine 0.033mg 0.104mg Potatoes, boiled, cooked without skin, flesh, with salt
Methionine 0.011mg 0.027mg Potatoes, boiled, cooked without skin, flesh, with salt
Phenylalanine 0.035mg 0.076mg Potatoes, boiled, cooked without skin, flesh, with salt
Valine 0.039mg 0.096mg Potatoes, boiled, cooked without skin, flesh, with salt
Histidine 0.017mg 0.038mg Potatoes, boiled, cooked without skin, flesh, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, winter, butternut, cooked, baked, with salt Potatoes, boiled, cooked without 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
66%
Squash, winter, butternut, cooked, baked, with salt
15%
Potatoes, boiled, cooked without skin, flesh, with salt
Minerals Daily Need Coverage Score
17%
Squash, winter, butternut, cooked, baked, with salt
19%
Potatoes, boiled, cooked without skin, flesh, with salt

Comparison summary

Which food contains less Sodium?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, with salt is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Potatoes, boiled, cooked without skin, flesh, with salt
Potatoes, boiled, cooked without skin, flesh, with salt is lower in Sugar (difference - 1.08g)
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 ($)
Which food is richer in minerals?
?
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.
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. Squash, winter, butternut, cooked, baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170130/nutrients
  2. Potatoes, boiled, cooked without skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170520/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.