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Sweet potato vs. Summer squash — In-Depth Nutrition Comparison

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How are sweet potato and summer squash different?

  • Sweet potato is richer in vitamin A, vitamin B5, copper, and fiber, while summer squash is higher in vitamin C and vitamin B2.
  • Sweet potato covers your daily need for vitamin A, 280% more than summer squash.
  • Sweet potato contains 5 times more vitamin B5 than summer squash. Sweet potato contains 0.8mg of vitamin B5, while summer squash contains 0.155mg.
  • Summer squash is lower in sugar.
  • Sweet potato has a higher glycemic index (70) than summer squash (13).

Sweet potato, raw, unprepared and Squash, summer, all varieties, raw types were used in this article.

Infographic

Sweet potato vs Summer 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +74.3%
Contains more CopperCopper +196.1%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -96.4%
~equal in Zinc ~0.29mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +6990%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B5Vitamin B5 +416.1%
Contains more CholineCholine +83.6%
Contains more Vitamin CVitamin C +608.3%
Contains more Vitamin B2Vitamin B2 +132.8%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +29.8%
Contains more CarbsCarbs +500.6%
Contains more OtherOther +58.1%
Contains more FatsFats +260%
Contains more WaterWater +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -59.1%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +535.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8300%
Contains more GlucoseGlucose +28%
Contains more FructoseFructose +35.7%
~equal in Lactose ~0g
~equal in Maltose ~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.
Sweet potato Summer squash
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Summer squash DV% diff.
Vitamin A 709µg 10µg 78%
Vitamin C 2.4mg 17mg 16%
Vitamin B5 0.8mg 0.155mg 13%
Copper 0.151mg 0.051mg 11%
Fiber 3g 1.1g 8%
Carbs 20.12g 3.35g 6%
Vitamin B2 0.061mg 0.142mg 6%
Folate 11µg 29µg 5%
Starch 12.65g 5%
Calories 86kcal 16kcal 4%
Manganese 0.258mg 0.175mg 4%
Vitamin B1 0.078mg 0.048mg 3%
Iron 0.61mg 0.35mg 3%
Sodium 55mg 2mg 2%
Potassium 337mg 262mg 2%
Calcium 30mg 15mg 2%
Magnesium 25mg 17mg 2%
Choline 12.3mg 6.7mg 1%
Phosphorus 47mg 38mg 1%
Vitamin E 0.26mg 0.12mg 1%
Selenium 0.6µg 0.2µg 1%
Protein 1.57g 1.21g 1%
Polyunsaturated fat 0.014g 0.089g 1%
Vitamin B6 0.209mg 0.218mg 1%
Vitamin K 1.8µg 3µg 1%
Fats 0.05g 0.18g 0%
Net carbs 17.12g 2.25g N/A
Sugar 4.18g 2.2g N/A
Zinc 0.3mg 0.29mg 0%
Vitamin B3 0.557mg 0.487mg 0%
Saturated fat 0.018g 0.044g 0%
Monounsaturated fat 0.001g 0.016g 0%
Tryptophan 0.031mg 0.011mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.055mg 0.042mg 0%
Leucine 0.092mg 0.069mg 0%
Lysine 0.066mg 0.065mg 0%
Methionine 0.029mg 0.017mg 0%
Phenylalanine 0.089mg 0.041mg 0%
Valine 0.086mg 0.053mg 0%
Histidine 0.031mg 0.025mg 0%
Fructose 0.7g 0.95g 0%

Which food is preferable for your diet?

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

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
31%
Sweet potato
16%
Summer squash
Minerals Daily Need Coverage Score
20%
Sweet potato
12%
Summer squash

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.026g)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 57)
Which food is cheaper?
Summer squash
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.