Winter squash vs. Red potato — In-Depth Nutrition Comparison
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Important differences between winter squash and red potato
- Winter squash has more vitamin A; however, red potato has more copper, potassium, phosphorus, and vitamin B3.
- Winter squash's daily need coverage for vitamin A is 104% more.
- Winter squash has 2 times more sugar than red potato. Winter squash has 3.3g of sugar, while red potato has 1.43g.
- Red potato has a higher glycemic index than winter squash.
The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Potatoes, red, flesh, and skin, baked.
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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 | +144.4% |
| Contains less SodiumSodium | -91.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more PotassiumPotassium | +126.1% |
| Contains more IronIron | +59.1% |
| Contains more CopperCopper | +112.2% |
| Contains more ZincZinc | +81.8% |
| Contains more PhosphorusPhosphorus | +278.9% |
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 | +50% |
| Contains more Vitamin B2Vitamin B2 | +34% |
| Contains more Vitamin KVitamin K | +57.1% |
| Contains more Vitamin CVitamin C | +31.3% |
| Contains more Vitamin B1Vitamin B1 | +350% |
| Contains more Vitamin B3Vitamin B3 | +222.2% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more FolateFolate | +35% |
| Contains more CholineCholine | +78.3% |
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:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
| Contains more FatsFats | +133.3% |
| Contains more WaterWater | +16.4% |
| Contains more ProteinProtein | +158.4% |
| Contains more CarbsCarbs | +121.4% |
| Contains more OtherOther | +84.3% |
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated fat | +241.9% |
| Contains less Sat. FatSaturated fat | -63.9% |
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 Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 261µg | 1µg | 29% |
| Copper | 0.082mg | 0.174mg | 10% |
| Potassium | 241mg | 545mg | 9% |
| Phosphorus | 19mg | 72mg | 8% |
| Vitamin B3 | 0.495mg | 1.595mg | 7% |
| Starch | 15.15g | 6% | |
| Vitamin B1 | 0.016mg | 0.072mg | 5% |
| Vitamin B6 | 0.161mg | 0.212mg | 4% |
| Carbs | 8.85g | 19.59g | 4% |
| Magnesium | 13mg | 28mg | 4% |
| Fiber | 2.8g | 1.8g | 4% |
| Protein | 0.89g | 2.3g | 3% |
| Calories | 37kcal | 89kcal | 3% |
| Iron | 0.44mg | 0.7mg | 3% |
| Vitamin C | 9.6mg | 12.6mg | 3% |
| Zinc | 0.22mg | 0.4mg | 2% |
| Choline | 10.6mg | 18.9mg | 2% |
| Vitamin B5 | 0.234mg | 0.341mg | 2% |
| Folate | 20µg | 27µg | 2% |
| Manganese | 0.187mg | 0.173mg | 1% |
| Vitamin K | 4.4µg | 2.8µg | 1% |
| Polyunsaturated fat | 0.147g | 0.043g | 1% |
| Selenium | 0.4µg | 1% | |
| Fructose | 0.44g | 1% | |
| Vitamin B2 | 0.067mg | 0.05mg | 1% |
| Calcium | 22mg | 9mg | 1% |
| Fats | 0.35g | 0.15g | 0% |
| Net carbs | 6.05g | 17.79g | N/A |
| Sugar | 3.3g | 1.43g | N/A |
| Sodium | 1mg | 12mg | 0% |
| Vitamin E | 0.12mg | 0.08mg | 0% |
| Saturated fat | 0.072g | 0.026g | 0% |
| Monounsaturated fat | 0.026g | 0.002g | 0% |
| Tryptophan | 0.013mg | 0.023mg | 0% |
| Threonine | 0.027mg | 0.075mg | 0% |
| Isoleucine | 0.035mg | 0.074mg | 0% |
| Leucine | 0.05mg | 0.109mg | 0% |
| Lysine | 0.033mg | 0.12mg | 0% |
| Methionine | 0.011mg | 0.035mg | 0% |
| Phenylalanine | 0.035mg | 0.091mg | 0% |
| Valine | 0.038mg | 0.115mg | 0% |
| Histidine | 0.017mg | 0.039mg | 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
18%
16%
Minerals Daily Need Coverage Score
12%
22%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 76)
Which food is lower in Sugar?
Red potato is lower in Sugar (difference - 1.87g)
Which food is lower in Saturated fat?
Red potato is lower in Saturated fat (difference - 0.046g)
Which food is richer in minerals?
Red potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.