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  6. Winter squash vs. Potato pancake

Winter squash vs. Potato pancake — In-Depth Nutrition Comparison

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What are the main differences between Winter squash and Potato pancake?

  • Winter squash is richer in Vitamin A RAE, yet Potato pancake is richer in Vitamin B6, Vitamin C, Phosphorus, Selenium, Iron, and Vitamin B12.
  • Potato pancake's daily need coverage for Sodium is 33% higher.
  • Winter squash has 8 times more Vitamin A RAE than Potato pancake. Winter squash has 261µg of Vitamin A RAE, while Potato pancake has 32µg.
  • Winter squash contains less Saturated Fat.

We used Squash, winter, all varieties, cooked, baked, without salt and Potato pancakes types in this comparison.

Infographic

Winter squash vs Potato pancake 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
1
:
9
Potato pancake
Potato pancake
Contains less Sodium -99.9%
Contains more Calcium +45.5%
Contains more Iron +279.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +573.7%
Contains more Potassium +158.1%
Contains more Zinc +218.2%
Contains more Copper +119.5%
Contains more Manganese +39%
Contains more Selenium +2125%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Potato pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 63% 26% 55% 55% 100% 20% 60% 34% 49%
Contains less Sodium -99.9%
Contains more Calcium +45.5%
Contains more Iron +279.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +573.7%
Contains more Potassium +158.1%
Contains more Zinc +218.2%
Contains more Copper +119.5%
Contains more Manganese +39%
Contains more Selenium +2125%

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
2
:
10
Potato pancake
Potato pancake
Contains more Vitamin A +4522.1%
Contains more Vitamin K +63%
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +887.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +237.8%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +178.3%
Contains more Folate +105%
Contains more Vitamin B12 +∞%
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 pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Contains more Vitamin A +4522.1%
Contains more Vitamin K +63%
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +887.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +237.8%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +178.3%
Contains more Folate +105%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Potato pancake
Potato pancake
Contains more Water +86.7%
Contains more Protein +583.1%
Contains more Fats +4117.1%
Contains more Carbs +214.2%
Contains more Other +411.4%
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 pancake
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more Water +86.7%
Contains more Protein +583.1%
Contains more Fats +4117.1%
Contains more Carbs +214.2%
Contains more Other +411.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Potato pancake
Potato pancake
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +14246.2%
Contains more Polyunsaturated fat +5012.9%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Potato pancake
18% 27% 55%
Saturated Fat: 2.496 g
Monounsaturated Fat: 3.73 g
Polyunsaturated fat: 7.516 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +14246.2%
Contains more Polyunsaturated fat +5012.9%

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 pancake
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter squash Potato pancake Opinion
Net carbs 6.05g 24.51g Potato pancake
Protein 0.89g 6.08g Potato pancake
Fats 0.35g 14.76g Potato pancake
Carbs 8.85g 27.81g Potato pancake
Calories 37kcal 268kcal Potato pancake
Starch 20.88g Potato pancake
Fructose 0.56g Potato pancake
Sugar 3.3g 1.79g Potato pancake
Fiber 2.8g 3.3g Potato pancake
Calcium 22mg 32mg Potato pancake
Iron 0.44mg 1.67mg Potato pancake
Magnesium 13mg 36mg Potato pancake
Phosphorus 19mg 128mg Potato pancake
Potassium 241mg 622mg Potato pancake
Sodium 1mg 764mg Winter squash
Zinc 0.22mg 0.7mg Potato pancake
Copper 0.082mg 0.18mg Potato pancake
Manganese 0.187mg 0.26mg Potato pancake
Selenium 0.4µg 8.9µg Potato pancake
Vitamin A 5223IU 113IU Winter squash
Vitamin A RAE 261µg 32µg Winter squash
Vitamin E 0.12mg 0.23mg Potato pancake
Vitamin D 0IU 11IU Potato pancake
Vitamin D 0µg 0.3µg Potato pancake
Vitamin C 9.6mg 27.6mg Potato pancake
Vitamin B1 0.016mg 0.158mg Potato pancake
Vitamin B2 0.067mg 0.173mg Potato pancake
Vitamin B3 0.495mg 1.672mg Potato pancake
Vitamin B5 0.234mg 0.757mg Potato pancake
Vitamin B6 0.161mg 0.448mg Potato pancake
Folate 20µg 41µg Potato pancake
Vitamin B12 0µg 0.29µg Potato pancake
Vitamin K 4.4µg 2.7µg Winter squash
Tryptophan 0.013mg 0.087mg Potato pancake
Threonine 0.027mg 0.24mg Potato pancake
Isoleucine 0.035mg 0.28mg Potato pancake
Leucine 0.05mg 0.442mg Potato pancake
Lysine 0.033mg 0.389mg Potato pancake
Methionine 0.011mg 0.137mg Potato pancake
Phenylalanine 0.035mg 0.3mg Potato pancake
Valine 0.038mg 0.369mg Potato pancake
Histidine 0.017mg 0.141mg Potato pancake
Cholesterol 0mg 95mg Winter squash
Saturated Fat 0.072g 2.496g Winter squash
Omega-3 - DHA 0g 0.008g Potato pancake
Omega-3 - EPA 0g 0.001g Potato pancake
Monounsaturated Fat 0.026g 3.73g Potato pancake
Polyunsaturated fat 0.147g 7.516g Potato pancake

Which food is preferable for your diet?

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

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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
38%
Winter squash
37%
Potato pancake
Minerals Daily Need Coverage Score
12%
Winter squash
47%
Potato pancake

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 763mg)
Which food is lower in Cholesterol?
Winter squash
Winter squash is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 2.424g)
Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 1.51g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.