Winter squash raw vs. Sweet potato, frozen, unprepared — In-Depth Nutrition Comparison
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How are winter squash raw and sweet potato, frozen, unprepared different?
- Winter squash raw is richer in vitamin B1, while sweet potato, frozen, unprepared is higher in vitamin A, manganese, and copper.
- Sweet potato, frozen, unprepared covers your daily need for vitamin A, 200% more than winter squash raw.
- Winter squash raw contains 2 times more vitamin B1 than sweet potato, frozen, unprepared. Winter squash raw contains 0.14mg of vitamin B1, while sweet potato, frozen, unprepared contains 0.067mg.
Squash, winter, acorn, raw and Sweet potato, frozen, unprepared types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more IronIron | +32.1% |
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +12.1% |
| Contains more CopperCopper | +172.3% |
| Contains more ZincZinc | +138.5% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +298.2% |
| Contains more SeleniumSelenium | +20% |
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 B1Vitamin B1 | +109% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin CVitamin C | +20.9% |
| Contains more Vitamin AVitamin A | +2777.8% |
| Contains more Vitamin B2Vitamin B2 | +410% |
| Contains more Vitamin B5Vitamin B5 | +28.8% |
| Contains more Vitamin B6Vitamin B6 | +14.9% |
| Contains more FolateFolate | +23.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.8 g
Fats:
0.1 g
Carbs:
10.42 g
Water:
87.78 g
Other:
0.9 g
Protein:
1.71 g
Fats:
0.18 g
Carbs:
22.22 g
Water:
74.89 g
Other:
1 g
| Contains more WaterWater | +17.2% |
| Contains more ProteinProtein | +113.8% |
| Contains more FatsFats | +80% |
| Contains more CarbsCarbs | +113.2% |
| Contains more OtherOther | +11.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.021 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.08 g
| Contains less Sat. FatSaturated fat | -46.2% |
| Contains more Poly. FatPolyunsaturated fat | +90.5% |
~equal in
Monounsaturated fat
~0.007g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 18µg | 518µg | 56% |
| Manganese | 0.167mg | 0.665mg | 22% |
| Copper | 0.065mg | 0.177mg | 12% |
| Vitamin B1 | 0.14mg | 0.067mg | 6% |
| Carbs | 10.42g | 22.22g | 4% |
| Vitamin B2 | 0.01mg | 0.051mg | 3% |
| Calories | 40kcal | 96kcal | 3% |
| Vitamin C | 11mg | 13.3mg | 3% |
| Vitamin B5 | 0.4mg | 0.515mg | 2% |
| Iron | 0.7mg | 0.53mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Zinc | 0.13mg | 0.31mg | 2% |
| Vitamin B6 | 0.154mg | 0.177mg | 2% |
| Protein | 0.8g | 1.71g | 2% |
| Potassium | 347mg | 365mg | 1% |
| Fiber | 1.5g | 1.7g | 1% |
| Phosphorus | 36mg | 45mg | 1% |
| Folate | 17µg | 21µg | 1% |
| Vitamin B3 | 0.7mg | 0.597mg | 1% |
| Fats | 0.1g | 0.18g | 0% |
| Net carbs | 8.92g | 20.52g | N/A |
| Calcium | 33mg | 37mg | 0% |
| Sodium | 3mg | 6mg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Saturated fat | 0.021g | 0.039g | 0% |
| Monounsaturated fat | 0.007g | 0.007g | 0% |
| Polyunsaturated fat | 0.042g | 0.08g | 0% |
| Tryptophan | 0.011mg | 0.021mg | 0% |
| Threonine | 0.024mg | 0.085mg | 0% |
| Isoleucine | 0.031mg | 0.085mg | 0% |
| Leucine | 0.045mg | 0.125mg | 0% |
| Lysine | 0.029mg | 0.084mg | 0% |
| Methionine | 0.01mg | 0.042mg | 0% |
| Phenylalanine | 0.031mg | 0.102mg | 0% |
| Valine | 0.034mg | 0.112mg | 0% |
| Histidine | 0.015mg | 0.032mg | 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
13%
26%
Minerals Daily Need Coverage Score
16%
26%
Comparison summary
Which food contains less Sodium?
Winter squash raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Winter squash raw is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Sweet potato, frozen, unprepared is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sweet potato, frozen, unprepared is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato, frozen, unprepared is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)