Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Winter squash

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

Compare

Important differences between Sweet potato and Winter squash

  • Winter squash has less Vitamin A RAE, Manganese, Vitamin B5, Vitamin C, Vitamin B6, Copper, Vitamin B1, Potassium, Vitamin B3, and Phosphorus.
  • Sweet potato's daily need coverage for Vitamin A RAE is 78% more.
  • Sweet potato has 7 times more Vitamin B1 than Winter squash. Sweet potato has 0.107mg of Vitamin B1, while Winter squash has 0.016mg.

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.

Infographic

Sweet potato 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
Sweet potato
8
:
2
Winter squash
Winter squash
Contains more Calcium +72.7%
Contains more Iron +56.8%
Contains more Magnesium +107.7%
Contains more Phosphorus +184.2%
Contains more Potassium +97.1%
Contains more Zinc +45.5%
Contains more Copper +96.3%
Contains more Manganese +165.8%
Contains less Sodium -97.2%
Contains more Selenium +100%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
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 +72.7%
Contains more Iron +56.8%
Contains more Magnesium +107.7%
Contains more Phosphorus +184.2%
Contains more Potassium +97.1%
Contains more Zinc +45.5%
Contains more Copper +96.3%
Contains more Manganese +165.8%
Contains less Sodium -97.2%
Contains more Selenium +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.
Sweet potato
Sweet potato
8
:
2
Winter squash
Winter squash
Contains more Vitamin A +267.9%
Contains more Vitamin E +491.7%
Contains more Vitamin C +104.2%
Contains more Vitamin B1 +568.8%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +200.4%
Contains more Vitamin B5 +277.8%
Contains more Vitamin B6 +77.6%
Contains more Folate +233.3%
Contains more Vitamin K +91.3%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 A +267.9%
Contains more Vitamin E +491.7%
Contains more Vitamin C +104.2%
Contains more Vitamin B1 +568.8%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +200.4%
Contains more Vitamin B5 +277.8%
Contains more Vitamin B6 +77.6%
Contains more Folate +233.3%
Contains more Vitamin K +91.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Winter squash
Winter squash
Contains more Protein +125.8%
Contains more Carbs +134%
Contains more Other +92.9%
Contains more Fats +133.3%
Contains more Water +17.7%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +125.8%
Contains more Carbs +134%
Contains more Other +92.9%
Contains more Fats +133.3%
Contains more Water +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +59.8%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated 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.
Sweet potato Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Winter squash Opinion
Net carbs 17.41g 6.05g Sweet potato
Protein 2.01g 0.89g Sweet potato
Fats 0.15g 0.35g Winter squash
Carbs 20.71g 8.85g Sweet potato
Calories 90kcal 37kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 3.3g Winter squash
Fiber 3.3g 2.8g Sweet potato
Calcium 38mg 22mg Sweet potato
Iron 0.69mg 0.44mg Sweet potato
Magnesium 27mg 13mg Sweet potato
Phosphorus 54mg 19mg Sweet potato
Potassium 475mg 241mg Sweet potato
Sodium 36mg 1mg Winter squash
Zinc 0.32mg 0.22mg Sweet potato
Copper 0.161mg 0.082mg Sweet potato
Manganese 0.497mg 0.187mg Sweet potato
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 19218IU 5223IU Sweet potato
Vitamin A RAE 961µg 261µg Sweet potato
Vitamin E 0.71mg 0.12mg Sweet potato
Vitamin C 19.6mg 9.6mg Sweet potato
Vitamin B1 0.107mg 0.016mg Sweet potato
Vitamin B2 0.106mg 0.067mg Sweet potato
Vitamin B3 1.487mg 0.495mg Sweet potato
Vitamin B5 0.884mg 0.234mg Sweet potato
Vitamin B6 0.286mg 0.161mg Sweet potato
Folate 6µg 20µg Winter squash
Vitamin K 2.3µg 4.4µg Winter squash
Tryptophan 0.04mg 0.013mg Sweet potato
Threonine 0.107mg 0.027mg Sweet potato
Isoleucine 0.07mg 0.035mg Sweet potato
Leucine 0.118mg 0.05mg Sweet potato
Lysine 0.084mg 0.033mg Sweet potato
Methionine 0.037mg 0.011mg Sweet potato
Phenylalanine 0.114mg 0.035mg Sweet potato
Valine 0.11mg 0.038mg Sweet potato
Histidine 0.039mg 0.017mg Sweet potato
Saturated Fat 0.052g 0.072g Sweet potato
Monounsaturated Fat 0.002g 0.026g Winter squash
Polyunsaturated fat 0.092g 0.147g Winter squash

Which food is preferable for your diet?

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

People also compare

Sweet potato
Sweet potato vs Pumpkin leaves
Pumpkin leaves
Sweet potato
Sweet potato vs Taro leaves
Taro leaves
Sweet potato
Sweet potato vs Grape leaves
Grape leaves
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
120%
Sweet potato
38%
Winter squash
Minerals Daily Need Coverage Score
25%
Sweet potato
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 57)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.02g)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168483/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.