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  6. Winter squash vs. Red potato

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 RAE, however, Red potato has more Copper, Potassium, Phosphorus, and Vitamin B3.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Winter squash has 2 times more Sugar than Red potato. Winter squash has 3.3g of Sugar, while Red potato has 1.43g.

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
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
4
:
6
Red potato
Red potato
Contains more Calcium +144.4%
Contains less Sodium -91.7%
Contains more Iron +59.1%
Contains more Magnesium +115.4%
Contains more Phosphorus +278.9%
Contains more Potassium +126.1%
Contains more Zinc +81.8%
Contains more Copper +112.2%
Equal in Manganese - 0.173
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +144.4%
Contains less Sodium -91.7%
Contains more Iron +59.1%
Contains more Magnesium +115.4%
Contains more Phosphorus +278.9%
Contains more Potassium +126.1%
Contains more Zinc +81.8%
Contains more Copper +112.2%
Equal in Manganese - 0.173

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
:
6
Red potato
Red potato
Contains more Vitamin A +52130%
Contains more Vitamin E +50%
Contains more Vitamin B2 +34%
Contains more Vitamin K +57.1%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +31.7%
Contains more Folate +35%
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +52130%
Contains more Vitamin E +50%
Contains more Vitamin B2 +34%
Contains more Vitamin K +57.1%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +31.7%
Contains more Folate +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Red potato
Red potato
Contains more Fats +133.3%
Contains more Water +16.4%
Contains more Protein +158.4%
Contains more Carbs +121.4%
Contains more Other +84.3%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Red potato
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 Fats +133.3%
Contains more Water +16.4%
Contains more Protein +158.4%
Contains more Carbs +121.4%
Contains more Other +84.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +241.9%
Contains less Saturated Fat -63.9%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +241.9%
Contains less Saturated 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.
Winter squash Red potato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Red potato Opinion
Net carbs 6.05g 17.79g Red potato
Protein 0.89g 2.3g Red potato
Fats 0.35g 0.15g Winter squash
Carbs 8.85g 19.59g Red potato
Calories 37kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 3.3g 1.43g Red potato
Fiber 2.8g 1.8g Winter squash
Calcium 22mg 9mg Winter squash
Iron 0.44mg 0.7mg Red potato
Magnesium 13mg 28mg Red potato
Phosphorus 19mg 72mg Red potato
Potassium 241mg 545mg Red potato
Sodium 1mg 12mg Winter squash
Zinc 0.22mg 0.4mg Red potato
Copper 0.082mg 0.174mg Red potato
Manganese 0.187mg 0.173mg Winter squash
Selenium 0.4µg Winter squash
Vitamin A 5223IU 10IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg 0.08mg Winter squash
Vitamin C 9.6mg 12.6mg Red potato
Vitamin B1 0.016mg 0.072mg Red potato
Vitamin B2 0.067mg 0.05mg Winter squash
Vitamin B3 0.495mg 1.595mg Red potato
Vitamin B5 0.234mg 0.341mg Red potato
Vitamin B6 0.161mg 0.212mg Red potato
Folate 20µg 27µg Red potato
Vitamin K 4.4µg 2.8µg Winter squash
Tryptophan 0.013mg 0.023mg Red potato
Threonine 0.027mg 0.075mg Red potato
Isoleucine 0.035mg 0.074mg Red potato
Leucine 0.05mg 0.109mg Red potato
Lysine 0.033mg 0.12mg Red potato
Methionine 0.011mg 0.035mg Red potato
Phenylalanine 0.035mg 0.091mg Red potato
Valine 0.038mg 0.115mg Red potato
Histidine 0.017mg 0.039mg Red potato
Saturated Fat 0.072g 0.026g Red potato
Monounsaturated Fat 0.026g 0.002g Winter squash
Polyunsaturated fat 0.147g 0.043g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
12%
Winter squash
22%
Red potato

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 76)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 1.87g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Red potato
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.

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.