Sweet potato vs. Winter squash — In-Depth Nutrition Comparison
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Important differences between sweet potatoes and winter squash
- Winter squash has less vitamin A, manganese, vitamin B5, vitamin C, vitamin B6, copper, vitamin B1, potassium, vitamin B3, and phosphorus.
- Sweet potatoes' daily need coverage for vitamin A is 280% more.
- Sweet potatoes have 7 times more vitamin B1 than winter squash. Sweet potatoes have 0.107mg of vitamin B1, while winter squash has 0.016mg.
- Sweet potatoes have a higher glycemic index than winter squash.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Squash, winter, all varieties, cooked, baked, without salt.
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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.
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +72.7% |
| Contains more PotassiumPotassium | +97.1% |
| Contains more IronIron | +56.8% |
| Contains more CopperCopper | +96.3% |
| Contains more ZincZinc | +45.5% |
| Contains more PhosphorusPhosphorus | +184.2% |
| Contains more ManganeseManganese | +165.8% |
| Contains less SodiumSodium | -97.2% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin CVitamin C | +104.2% |
| Contains more Vitamin AVitamin A | +268.2% |
| Contains more Vitamin EVitamin E | +491.7% |
| Contains more Vitamin B1Vitamin B1 | +568.8% |
| Contains more Vitamin B2Vitamin B2 | +58.2% |
| Contains more Vitamin B3Vitamin B3 | +200.4% |
| Contains more Vitamin B5Vitamin B5 | +277.8% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
| Contains more CholineCholine | +23.6% |
| Contains more Vitamin KVitamin K | +91.3% |
| Contains more FolateFolate | +233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +125.8% |
| Contains more CarbsCarbs | +134% |
| Contains more OtherOther | +92.9% |
| Contains more FatsFats | +133.3% |
| Contains more WaterWater | +17.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -27.8% |
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated fat | +59.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 961µg | 261µg | 78% |
| Manganese | 0.497mg | 0.187mg | 13% |
| Vitamin B5 | 0.884mg | 0.234mg | 13% |
| Vitamin C | 19.6mg | 9.6mg | 11% |
| Vitamin B6 | 0.286mg | 0.161mg | 10% |
| Copper | 0.161mg | 0.082mg | 9% |
| Vitamin B1 | 0.107mg | 0.016mg | 8% |
| Potassium | 475mg | 241mg | 7% |
| Vitamin B3 | 1.487mg | 0.495mg | 6% |
| Phosphorus | 54mg | 19mg | 5% |
| Folate | 6µg | 20µg | 4% |
| Carbs | 20.71g | 8.85g | 4% |
| Vitamin E | 0.71mg | 0.12mg | 4% |
| Vitamin B2 | 0.106mg | 0.067mg | 3% |
| Calories | 90kcal | 37kcal | 3% |
| Starch | 7.05g | 3% | |
| Magnesium | 27mg | 13mg | 3% |
| Iron | 0.69mg | 0.44mg | 3% |
| Calcium | 38mg | 22mg | 2% |
| Sodium | 36mg | 1mg | 2% |
| Fiber | 3.3g | 2.8g | 2% |
| Vitamin K | 2.3µg | 4.4µg | 2% |
| Protein | 2.01g | 0.89g | 2% |
| Fructose | 0.5g | 1% | |
| Zinc | 0.32mg | 0.22mg | 1% |
| Fats | 0.15g | 0.35g | 0% |
| Net carbs | 17.41g | 6.05g | N/A |
| Sugar | 6.48g | 3.3g | N/A |
| Selenium | 0.2µg | 0.4µg | 0% |
| Choline | 13.1mg | 10.6mg | 0% |
| Saturated fat | 0.052g | 0.072g | 0% |
| Monounsaturated fat | 0.002g | 0.026g | 0% |
| Polyunsaturated fat | 0.092g | 0.147g | 0% |
| Tryptophan | 0.04mg | 0.013mg | 0% |
| Threonine | 0.107mg | 0.027mg | 0% |
| Isoleucine | 0.07mg | 0.035mg | 0% |
| Leucine | 0.118mg | 0.05mg | 0% |
| Lysine | 0.084mg | 0.033mg | 0% |
| Methionine | 0.037mg | 0.011mg | 0% |
| Phenylalanine | 0.114mg | 0.035mg | 0% |
| Valine | 0.11mg | 0.038mg | 0% |
| Histidine | 0.039mg | 0.017mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
18%
Minerals Daily Need Coverage Score
25%
12%
Comparison summary
Which food is lower in Sugar?
Winter squash is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 57)
Which food is cheaper?
Winter squash is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.02g)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)