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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 RAE, Vitamin B5, Copper, and Fiber, while Summer squash is higher in Vitamin C, and Vitamin B2.
  • Sweet potato covers your daily need of Vitamin A RAE 78% 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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +74.3%
Contains more Magnesium +47.1%
Contains more Phosphorus +23.7%
Contains more Potassium +28.6%
Contains more Copper +196.1%
Contains less Sodium -96.4%
Equal in Zinc - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +100%
Contains more Iron +74.3%
Contains more Magnesium +47.1%
Contains more Phosphorus +23.7%
Contains more Potassium +28.6%
Contains more Copper +196.1%
Contains less Sodium -96.4%
Equal in Zinc - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +416.1%
Contains more Vitamin C +608.3%
Contains more Vitamin B2 +132.8%
Contains more Folate +163.6%
Contains more Vitamin K +66.7%
Equal in Vitamin B6 - 0.218
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +416.1%
Contains more Vitamin C +608.3%
Contains more Vitamin B2 +132.8%
Contains more Folate +163.6%
Contains more Vitamin K +66.7%
Equal in Vitamin B6 - 0.218

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 17.12g 2.25g Sweet potato
Protein 1.57g 1.21g Sweet potato
Fats 0.05g 0.18g Summer squash
Carbs 20.12g 3.35g Sweet potato
Calories 86kcal 16kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g 0.95g Summer squash
Sugar 4.18g 2.2g Summer squash
Fiber 3g 1.1g Sweet potato
Calcium 30mg 15mg Sweet potato
Iron 0.61mg 0.35mg Sweet potato
Magnesium 25mg 17mg Sweet potato
Phosphorus 47mg 38mg Sweet potato
Potassium 337mg 262mg Sweet potato
Sodium 55mg 2mg Summer squash
Zinc 0.3mg 0.29mg Sweet potato
Copper 0.151mg 0.051mg Sweet potato
Vitamin A 14187IU 200IU Sweet potato
Vitamin E 0.26mg 0.12mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 17mg Summer squash
Vitamin B1 0.078mg 0.048mg Sweet potato
Vitamin B2 0.061mg 0.142mg Summer squash
Vitamin B3 0.557mg 0.487mg Sweet potato
Vitamin B5 0.8mg 0.155mg Sweet potato
Vitamin B6 0.209mg 0.218mg Summer squash
Folate 11µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 3µg Summer squash
Tryptophan 0.031mg 0.011mg Sweet potato
Threonine 0.083mg 0.028mg Sweet potato
Isoleucine 0.055mg 0.042mg Sweet potato
Leucine 0.092mg 0.069mg Sweet potato
Lysine 0.066mg 0.065mg Sweet potato
Methionine 0.029mg 0.017mg Sweet potato
Phenylalanine 0.089mg 0.041mg Sweet potato
Valine 0.086mg 0.053mg Sweet potato
Histidine 0.031mg 0.025mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.044g Sweet potato
Monounsaturated Fat 0.001g 0.016g Summer squash
Polyunsaturated fat 0.014g 0.089g Summer squash

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
18
Summer squash
Mineral Summary Score
21
Sweet potato
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
7%
Summer squash
Carbohydrates
20%
Sweet potato
3%
Summer squash
Fats
0%
Sweet potato
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.