Winter squash vs. Potato — In-Depth Nutrition Comparison
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How are Winter squash and Potato different?
- Winter squash is richer in Vitamin A, while Potato is higher in Vitamin B6, Potassium, Iron, Phosphorus, and Vitamin B3.
- Winter squash covers your daily need of Vitamin A 29% more than Potato.
- Winter squash contains 3 times more Sugar than Potato. Winter squash contains 3.3g of Sugar, while Potato contains 1.18g.
Squash, winter, all varieties, cooked, baked, without salt and Potatoes, baked, flesh and skin, without salt types were used in this article.
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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 CalciumCalcium | +46.7% |
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more PotassiumPotassium | +122% |
| Contains more IronIron | +145.5% |
| Contains more CopperCopper | +43.9% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +268.4% |
| Contains more ManganeseManganese | +17.1% |
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 AVitamin A | +52130% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +39.6% |
| Contains more Vitamin KVitamin K | +120% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +184.8% |
| Contains more Vitamin B5Vitamin B5 | +60.7% |
| Contains more Vitamin B6Vitamin B6 | +93.2% |
| Contains more FolateFolate | +40% |
| Contains more CholineCholine | +39.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more FatsFats | +169.2% |
| Contains more WaterWater | +19.1% |
| Contains more ProteinProtein | +180.9% |
| Contains more CarbsCarbs | +139% |
| Contains more OtherOther | +90% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.072 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Mono. FatMonounsaturated Fat | +766.7% |
| Contains more Poly. FatPolyunsaturated fat | +157.9% |
| Contains less Sat. FatSaturated Fat | -52.8% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 37kcal | 93kcal |
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| Protein | 0.89g | 2.5g |
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| Fats | 0.35g | 0.13g |
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| Vitamin C | 9.6mg | 9.6mg | |
| Net carbs | 6.05g | 18.95g |
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| Carbs | 8.85g | 21.15g |
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| Magnesium | 13mg | 28mg |
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| Calcium | 22mg | 15mg |
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| Potassium | 241mg | 535mg |
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| Iron | 0.44mg | 1.08mg |
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| Sugar | 3.3g | 1.18g |
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| Fiber | 2.8g | 2.2g |
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| Copper | 0.082mg | 0.118mg |
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| Zinc | 0.22mg | 0.36mg |
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| Starch | 17.27g |
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| Phosphorus | 19mg | 70mg |
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| Sodium | 1mg | 10mg |
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| Vitamin A | 5223IU | 10IU |
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| Vitamin A | 261µg | 1µg |
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| Vitamin E | 0.12mg | 0.04mg |
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| Manganese | 0.187mg | 0.219mg |
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| Selenium | 0.4µg | 0.4µg | |
| Vitamin B1 | 0.016mg | 0.064mg |
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| Vitamin B2 | 0.067mg | 0.048mg |
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| Vitamin B3 | 0.495mg | 1.41mg |
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| Vitamin B5 | 0.234mg | 0.376mg |
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| Vitamin B6 | 0.161mg | 0.311mg |
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| Vitamin K | 4.4µg | 2µg |
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| Folate | 20µg | 28µg |
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| Choline | 10.6mg | 14.8mg |
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| Saturated Fat | 0.072g | 0.034g |
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| Monounsaturated Fat | 0.026g | 0.003g |
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| Polyunsaturated fat | 0.147g | 0.057g |
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| Tryptophan | 0.013mg | 0.025mg |
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| Threonine | 0.027mg | 0.081mg |
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| Isoleucine | 0.035mg | 0.08mg |
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| Leucine | 0.05mg | 0.119mg |
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| Lysine | 0.033mg | 0.13mg |
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| Methionine | 0.011mg | 0.038mg |
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| Phenylalanine | 0.035mg | 0.099mg |
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| Valine | 0.038mg | 0.125mg |
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| Histidine | 0.017mg | 0.042mg |
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| Fructose | 0.34g |
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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
35%
17%
Minerals Daily Need Coverage Score
12%
22%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.038g)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.