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  6. Sweet potato vs. Winter squash

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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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.
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Winter squash 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
9% 89%
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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
29% 11% 60%
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%

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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.