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  6. Sweet potato leaves vs. Winter squash

Sweet potato leaves vs. Winter squash — In-Depth Nutrition Comparison

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How are Sweet potato leaves and Winter squash different?

  • Sweet potato leaves are higher in Vitamin K, Vitamin B2, Magnesium, Vitamin B1, Fiber, Phosphorus, Potassium, Iron, and Calcium, however, Winter squash is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin K from Sweet potato leaves is 248% higher.
  • Sweet potato leaves contain 10 times more Vitamin B1 than Winter squash. While Sweet potato leaves contain 0.156mg of Vitamin B1, Winter squash contains only 0.016mg.

Sweet potato leaves, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Sweet potato leaves vs Winter squash 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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Winter squash
Winter squash
Contains more Calcium +254.5%
Contains more Iron +120.5%
Contains more Magnesium +438.5%
Contains more Phosphorus +326.3%
Contains more Potassium +110.8%
Contains more Selenium +125%
Contains less Sodium -83.3%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +254.5%
Contains more Iron +120.5%
Contains more Magnesium +438.5%
Contains more Phosphorus +326.3%
Contains more Potassium +110.8%
Contains more Selenium +125%
Contains less Sodium -83.3%

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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Winter squash
Winter squash
Contains more Vitamin C +14.6%
Contains more Vitamin B1 +875%
Contains more Vitamin B2 +414.9%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +18%
Contains more Vitamin K +6768.2%
Contains more Vitamin A +38.2%
Equal in Vitamin B5 - 0.234
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +14.6%
Contains more Vitamin B1 +875%
Contains more Vitamin B2 +414.9%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +18%
Contains more Vitamin K +6768.2%
Contains more Vitamin A +38.2%
Equal in Vitamin B5 - 0.234

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
3
:
2
Winter squash
Winter squash
Contains more Protein +179.8%
Contains more Fats +45.7%
Contains more Other +95.7%
Equal in Carbs - 8.85
Equal in Water - 89.21
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +179.8%
Contains more Fats +45.7%
Contains more Other +95.7%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
1
:
2
Winter squash
Winter squash
Contains more Polyunsaturated fat +55.1%
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +30%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Polyunsaturated fat +55.1%
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +30%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Winter squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Winter squash Opinion
Net carbs 3.52g 6.05g Winter squash
Protein 2.49g 0.89g Sweet potato leaves
Fats 0.51g 0.35g Sweet potato leaves
Carbs 8.82g 8.85g Winter squash
Calories 42kcal 37kcal Sweet potato leaves
Sugar 3.3g Sweet potato leaves
Fiber 5.3g 2.8g Sweet potato leaves
Calcium 78mg 22mg Sweet potato leaves
Iron 0.97mg 0.44mg Sweet potato leaves
Magnesium 70mg 13mg Sweet potato leaves
Phosphorus 81mg 19mg Sweet potato leaves
Potassium 508mg 241mg Sweet potato leaves
Sodium 6mg 1mg Winter squash
Zinc 0.22mg Winter squash
Copper 0.082mg Winter squash
Manganese 0.187mg Winter squash
Selenium 0.9µg 0.4µg Sweet potato leaves
Vitamin A 3778IU 5223IU Winter squash
Vitamin A RAE 189µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 11mg 9.6mg Sweet potato leaves
Vitamin B1 0.156mg 0.016mg Sweet potato leaves
Vitamin B2 0.345mg 0.067mg Sweet potato leaves
Vitamin B3 1.13mg 0.495mg Sweet potato leaves
Vitamin B5 0.225mg 0.234mg Winter squash
Vitamin B6 0.19mg 0.161mg Sweet potato leaves
Folate 20µg Winter squash
Vitamin K 302.2µg 4.4µg Sweet potato leaves
Tryptophan 0.035mg 0.013mg Sweet potato leaves
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.228mg 0.033mg Sweet potato leaves
Methionine 0.086mg 0.011mg Sweet potato leaves
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.111g 0.072g Winter squash
Monounsaturated Fat 0.02g 0.026g Winter squash
Polyunsaturated fat 0.228g 0.147g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
101%
Sweet potato leaves
38%
Winter squash
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sweet potato leaves
Sweet potato leaves 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.

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.