Winter squash vs. Potato — In-Depth Nutrition Comparison
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How are winter squash and potatoes different?
- Winter squash is richer in vitamin A, while potatoes are higher in vitamin B6, potassium, iron, phosphorus, and vitamin B3.
- Winter squash covers your daily need for vitamin A, 104% more than potatoes.
- Winter squash contains 3 times more sugar than potatoes. Winter squash contains 3.3g of sugar, while potatoes contain 1.18g.
- Potatoes have a higher glycemic index (86) than winter squash (13).
Squash, winter, all varieties, cooked, baked, without salt and Potatoes, baked, flesh, and skin, without salt 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 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 | +26000% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 261µg | 1µg | 29% |
| Vitamin B6 | 0.161mg | 0.311mg | 12% |
| Potassium | 241mg | 535mg | 9% |
| Iron | 0.44mg | 1.08mg | 8% |
| Starch | 17.27g | 7% | |
| Phosphorus | 19mg | 70mg | 7% |
| Vitamin B3 | 0.495mg | 1.41mg | 6% |
| Vitamin B1 | 0.016mg | 0.064mg | 4% |
| Carbs | 8.85g | 21.15g | 4% |
| Magnesium | 13mg | 28mg | 4% |
| Copper | 0.082mg | 0.118mg | 4% |
| Vitamin B5 | 0.234mg | 0.376mg | 3% |
| Protein | 0.89g | 2.5g | 3% |
| Calories | 37kcal | 93kcal | 3% |
| Fiber | 2.8g | 2.2g | 2% |
| Folate | 20µg | 28µg | 2% |
| Vitamin K | 4.4µg | 2µg | 2% |
| Zinc | 0.22mg | 0.36mg | 1% |
| Vitamin B2 | 0.067mg | 0.048mg | 1% |
| Polyunsaturated fat | 0.147g | 0.057g | 1% |
| Choline | 10.6mg | 14.8mg | 1% |
| Calcium | 22mg | 15mg | 1% |
| Manganese | 0.187mg | 0.219mg | 1% |
| Vitamin E | 0.12mg | 0.04mg | 1% |
| Fats | 0.35g | 0.13g | 0% |
| Vitamin C | 9.6mg | 9.6mg | 0% |
| Net carbs | 6.05g | 18.95g | N/A |
| Sugar | 3.3g | 1.18g | N/A |
| Sodium | 1mg | 10mg | 0% |
| Selenium | 0.4µg | 0.4µg | 0% |
| Saturated fat | 0.072g | 0.034g | 0% |
| Monounsaturated fat | 0.026g | 0.003g | 0% |
| Tryptophan | 0.013mg | 0.025mg | 0% |
| Threonine | 0.027mg | 0.081mg | 0% |
| Isoleucine | 0.035mg | 0.08mg | 0% |
| Leucine | 0.05mg | 0.119mg | 0% |
| Lysine | 0.033mg | 0.13mg | 0% |
| Methionine | 0.011mg | 0.038mg | 0% |
| Phenylalanine | 0.035mg | 0.099mg | 0% |
| Valine | 0.038mg | 0.125mg | 0% |
| Histidine | 0.017mg | 0.042mg | 0% |
| Fructose | 0.34g | 0% |
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% |
