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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.

Infographic

Winter squash vs Red potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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%
~equal in Manganese ~0.173mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Red potato 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
2% 20% 77%
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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
37% 3% 61%
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%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.