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  6. Winter squash vs. Sweet potato, cooked, baked in skin, flesh, with salt

Winter squash vs. Sweet potato, cooked, baked in skin, flesh, with salt — In-Depth Nutrition Comparison

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How are winter squash and sweet potato, cooked, baked in skin, flesh, with salt different?

  • Sweet potato, cooked, baked in skin, flesh, with salt has more manganese, vitamin B5, vitamin C, vitamin B6, copper, vitamin B1, potassium, vitamin B3, and phosphorus than winter squash.
  • Daily need coverage for manganese for sweet potato, cooked, baked in skin, flesh, with salt is 13% higher.
  • Winter squash has less sodium.

Squash, winter, all varieties, cooked, baked, without salt and Sweet potato, cooked, baked in skin, flesh, with salt are the varieties used in this article.

Infographic

Winter squash vs Sweet potato, cooked, baked in skin, flesh, with salt 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.
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 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +97.1%
Contains more IronIron +56.8%
Contains more CopperCopper +96.3%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +165.8%

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 65% 0% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +91.3%
Contains more FolateFolate +233.3%
Contains more Vitamin CVitamin C +104.2%
Contains more Vitamin EVitamin E +491.7%
Contains more Vitamin B1Vitamin B1 +568.8%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B3Vitamin B3 +200.4%
Contains more Vitamin B5Vitamin B5 +277.8%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more CholineCholine +23.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +133.3%
Contains more WaterWater +17.7%
Contains more ProteinProtein +125.8%
Contains more CarbsCarbs +134%
Contains more OtherOther +92.9%

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +59.8%
Contains less Sat. FatSaturated fat -27.8%

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 Sweet potato, cooked, baked in skin, flesh, with salt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter squash Sweet potato, cooked, baked in skin, flesh, with salt DV% diff.
Vitamin A 261µg 29%
Manganese 0.187mg 0.497mg 13%
Vitamin B5 0.234mg 0.884mg 13%
Vitamin C 9.6mg 19.6mg 11%
Sodium 1mg 246mg 11%
Vitamin B6 0.161mg 0.286mg 10%
Copper 0.082mg 0.161mg 9%
Vitamin B1 0.016mg 0.107mg 8%
Potassium 241mg 475mg 7%
Vitamin B3 0.495mg 1.487mg 6%
Phosphorus 19mg 54mg 5%
Folate 20µg 6µg 4%
Carbs 8.85g 20.71g 4%
Vitamin E 0.12mg 0.71mg 4%
Vitamin B2 0.067mg 0.106mg 3%
Calories 37kcal 92kcal 3%
Starch 7.05g 3%
Magnesium 13mg 27mg 3%
Iron 0.44mg 0.69mg 3%
Fiber 2.8g 3.3g 2%
Vitamin K 4.4µg 2.3µg 2%
Protein 0.89g 2.01g 2%
Calcium 22mg 38mg 2%
Zinc 0.22mg 0.32mg 1%
Fructose 0.5g 1%
Fats 0.35g 0.15g 0%
Net carbs 6.05g 17.41g N/A
Sugar 3.3g 6.48g N/A
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.072g 0.052g 0%
Choline 10.6mg 13.1mg 0%
Monounsaturated fat 0.026g 0.002g 0%
Polyunsaturated fat 0.147g 0.092g 0%
Tryptophan 0.013mg 0.04mg 0%
Threonine 0.027mg 0.107mg 0%
Isoleucine 0.035mg 0.07mg 0%
Leucine 0.05mg 0.118mg 0%
Lysine 0.033mg 0.084mg 0%
Methionine 0.011mg 0.037mg 0%
Phenylalanine 0.035mg 0.114mg 0%
Valine 0.038mg 0.11mg 0%
Histidine 0.017mg 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Sweet potato, cooked, baked in skin, flesh, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Winter squash
23%
Sweet potato, cooked, baked in skin, flesh, with salt
Minerals Daily Need Coverage Score
12%
Winter squash
28%
Sweet potato, cooked, baked in skin, flesh, with salt

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 245mg)
Which food is lower in Saturated fat?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is relatively richer in vitamins
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 ($)

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. Sweet potato, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.