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

Winter squash vs. Potato — In-Depth Nutrition Comparison

Compare

How are Winter squash and Potato different?

  • Winter squash is richer in Vitamin A RAE, while Potato is higher in Vitamin B6, Potassium, Iron, Phosphorus, and Vitamin B3.
  • Winter squash covers your daily need of Vitamin A RAE 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.

Infographic

Winter squash vs Potato 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.
Winter squash
Winter squash
2
:
7
Potato
Potato
Contains more Calcium +46.7%
Contains less Sodium -90%
Contains more Iron +145.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +268.4%
Contains more Potassium +122%
Contains more Zinc +63.6%
Contains more Copper +43.9%
Contains more Manganese +17.1%
Equal in Selenium - 0.4
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +46.7%
Contains less Sodium -90%
Contains more Iron +145.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +268.4%
Contains more Potassium +122%
Contains more Zinc +63.6%
Contains more Copper +43.9%
Contains more Manganese +17.1%
Equal in Selenium - 0.4

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.
Winter squash
Winter squash
4
:
5
Potato
Potato
Contains more Vitamin A +52130%
Contains more Vitamin E +200%
Contains more Vitamin B2 +39.6%
Contains more Vitamin K +120%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +93.2%
Contains more Folate +40%
Equal in Vitamin C - 9.6
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +52130%
Contains more Vitamin E +200%
Contains more Vitamin B2 +39.6%
Contains more Vitamin K +120%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +93.2%
Contains more Folate +40%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Potato
Potato
Contains more Fats +169.2%
Contains more Water +19.1%
Contains more Protein +180.9%
Contains more Carbs +139%
Contains more Other +90%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +169.2%
Contains more Water +19.1%
Contains more Protein +180.9%
Contains more Carbs +139%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +157.9%
Contains less Saturated Fat -52.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +157.9%
Contains less Saturated 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.
Winter squash Potato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Potato Opinion
Net carbs 6.05g 18.95g Potato
Protein 0.89g 2.5g Potato
Fats 0.35g 0.13g Winter squash
Carbs 8.85g 21.15g Potato
Calories 37kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 3.3g 1.18g Potato
Fiber 2.8g 2.2g Winter squash
Calcium 22mg 15mg Winter squash
Iron 0.44mg 1.08mg Potato
Magnesium 13mg 28mg Potato
Phosphorus 19mg 70mg Potato
Potassium 241mg 535mg Potato
Sodium 1mg 10mg Winter squash
Zinc 0.22mg 0.36mg Potato
Copper 0.082mg 0.118mg Potato
Manganese 0.187mg 0.219mg Potato
Selenium 0.4µg 0.4µg
Vitamin A 5223IU 10IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg 0.04mg Winter squash
Vitamin C 9.6mg 9.6mg
Vitamin B1 0.016mg 0.064mg Potato
Vitamin B2 0.067mg 0.048mg Winter squash
Vitamin B3 0.495mg 1.41mg Potato
Vitamin B5 0.234mg 0.376mg Potato
Vitamin B6 0.161mg 0.311mg Potato
Folate 20µg 28µg Potato
Vitamin K 4.4µg 2µg Winter squash
Tryptophan 0.013mg 0.025mg Potato
Threonine 0.027mg 0.081mg Potato
Isoleucine 0.035mg 0.08mg Potato
Leucine 0.05mg 0.119mg Potato
Lysine 0.033mg 0.13mg Potato
Methionine 0.011mg 0.038mg Potato
Phenylalanine 0.035mg 0.099mg Potato
Valine 0.038mg 0.125mg Potato
Histidine 0.017mg 0.042mg Potato
Saturated Fat 0.072g 0.034g Potato
Monounsaturated Fat 0.026g 0.003g Winter squash
Polyunsaturated fat 0.147g 0.057g Winter squash

Which food is preferable for your diet?

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

People also compare

Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant
Potato
Potato vs Corn raw
Corn raw
Potato
Potato vs Sweet potato
Sweet potato
Potato
Potato vs Tomato
Tomato

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
38%
Winter squash
17%
Potato
Minerals Daily Need Coverage Score
12%
Winter squash
22%
Potato

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 73)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.038g)
Which food is richer in minerals?
Potato
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.

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.