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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 of Vitamin A 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 Sugars.

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

Infographic

Sweet potato vs Summer squash 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +74.3%
Contains more Calcium +100%
Contains more Potassium +28.6%
Contains more Magnesium +47.1%
Contains more Copper +196.1%
Contains more Phosphorus +23.7%
Contains less Sodium -96.4%
Equal in Zinc - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +74.3%
Contains more Calcium +100%
Contains more Potassium +28.6%
Contains more Magnesium +47.1%
Contains more Copper +196.1%
Contains more Phosphorus +23.7%
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 Vitamin K +66.7%
Contains more Folate +163.6%
Equal in Vitamin B6 - 0.218
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 Vitamin K +66.7%
Contains more Folate +163.6%
Equal in Vitamin B6 - 0.218

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Sweet potato
7%
Summer squash
Carbohydrates
20%
Sweet potato
3%
Summer squash
Fats
0%
Sweet potato
1%
Summer squash

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Summer squash
Summer squash contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Summer squash Opinion
Calories 86 16 Sweet potato
Protein 1.57 1.21 Sweet potato
Fats 0.05 0.18 Summer squash
Vitamin C 2.4 17 Summer squash
Carbs 20.12 3.35 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.35 Sweet potato
Calcium 30 15 Sweet potato
Potassium 337 262 Sweet potato
Magnesium 25 17 Sweet potato
Sugars 4.18 2.2 Summer squash
Fiber 3 1.1 Sweet potato
Copper 0.151 0.051 Sweet potato
Zinc 0.3 0.29 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 38 Sweet potato
Sodium 55 2 Summer squash
Vitamin A 14187 200 Sweet potato
Vitamin E 0.26 0.12 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.048 Sweet potato
Vitamin B2 0.061 0.142 Summer squash
Vitamin B3 0.557 0.487 Sweet potato
Vitamin B5 0.8 0.155 Sweet potato
Vitamin B6 0.209 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 1.8 3 Summer squash
Folate 11 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.018 0.044 Sweet potato
Monounsaturated Fat 0.001 0.016 Summer squash
Polyunsaturated fat 0.014 0.089 Summer squash
Tryptophan 0.031 0.011 Sweet potato
Threonine 0.083 0.028 Sweet potato
Isoleucine 0.055 0.042 Sweet potato
Leucine 0.092 0.069 Sweet potato
Lysine 0.066 0.065 Sweet potato
Methionine 0.029 0.017 Sweet potato
Phenylalanine 0.089 0.041 Sweet potato
Valine 0.086 0.053 Sweet potato
Histidine 0.031 0.025 Sweet potato
Fructose 0.7 0.95 Summer squash

References

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