Sweet potato vs. Summer squash — In-Depth Nutrition Comparison
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How are sweet potatoes and summer squash different?
- Sweet potatoes are higher in vitamin A, vitamin B5, manganese, copper, fiber, potassium, vitamin B3, carbs, and vitamin B6; however, summer squash is richer in folate.
- Daily need coverage for vitamin A for sweet potatoes is 106% higher.
- Sweet potatoes contain 6 times more carbs than summer squash. While sweet potatoes contain 20.71g of carbs, summer squash contains only 3.35g.
- Summer squash has a lower glycemic index (13) than sweet potatoes (70).
Sweet potato, cooked, baked in skin, flesh, without salt and Squash, summer, all varieties, raw are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +153.3% |
| Contains more PotassiumPotassium | +81.3% |
| Contains more IronIron | +97.1% |
| Contains more CopperCopper | +215.7% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains more ManganeseManganese | +184% |
| Contains less SodiumSodium | -94.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +15.3% |
| Contains more Vitamin AVitamin A | +9510% |
| Contains more Vitamin EVitamin E | +491.7% |
| Contains more Vitamin B1Vitamin B1 | +122.9% |
| Contains more Vitamin B3Vitamin B3 | +205.3% |
| Contains more Vitamin B5Vitamin B5 | +470.3% |
| Contains more Vitamin B6Vitamin B6 | +31.2% |
| Contains more Vitamin B2Vitamin B2 | +34% |
| Contains more Vitamin KVitamin K | +30.4% |
| Contains more FolateFolate | +383.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 10µg | 106% |
| Vitamin B5 | 0.884mg | 0.155mg | 15% |
| Manganese | 0.497mg | 0.175mg | 14% |
| Copper | 0.161mg | 0.051mg | 12% |
| Fiber | 3.3g | 1.1g | 9% |
| Carbs | 20.71g | 3.35g | 6% |
| Potassium | 475mg | 262mg | 6% |
| Vitamin B3 | 1.487mg | 0.487mg | 6% |
| Folate | 6µg | 29µg | 6% |
| Vitamin B1 | 0.107mg | 0.048mg | 5% |
| Vitamin B6 | 0.286mg | 0.218mg | 5% |
| Calories | 90kcal | 16kcal | 4% |
| Iron | 0.69mg | 0.35mg | 4% |
| Vitamin E | 0.71mg | 0.12mg | 4% |
| Vitamin C | 19.6mg | 17mg | 3% |
| Starch | 7.05g | 3% | |
| Vitamin B2 | 0.106mg | 0.142mg | 3% |
| Protein | 2.01g | 1.21g | 2% |
| Magnesium | 27mg | 17mg | 2% |
| Calcium | 38mg | 15mg | 2% |
| Phosphorus | 54mg | 38mg | 2% |
| Sodium | 36mg | 2mg | 1% |
| Vitamin K | 2.3µg | 3µg | 1% |
| Choline | 13.1mg | 6.7mg | 1% |
| Fructose | 0.5g | 0.95g | 1% |
| Protein per 100 calories | 2.2g | 7.6g | N/A |
| Calories per 10 g protein | 448kcal | 132kcal | N/A |
| Weight per 100 calories | 111g | 625g | N/A |
| Fats | 0.15g | 0.18g | 0% |
| Net carbs | 17.41g | 2.25g | N/A |
| Sugar | 6.48g | 2.2g | N/A |
| Zinc | 0.32mg | 0.29mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Saturated fat | 0.052g | 0.044g | 0% |
| Monounsaturated fat | 0.002g | 0.016g | 0% |
| Polyunsaturated fat | 0.092g | 0.089g | 0% |
| Tryptophan | 0.04mg | 0.011mg | 0% |
| Threonine | 0.107mg | 0.028mg | 0% |
| Isoleucine | 0.07mg | 0.042mg | 0% |
| Leucine | 0.118mg | 0.069mg | 0% |
| Lysine | 0.084mg | 0.065mg | 0% |
| Methionine | 0.037mg | 0.017mg | 0% |
| Phenylalanine | 0.114mg | 0.041mg | 0% |
| Valine | 0.11mg | 0.053mg | 0% |
| Histidine | 0.039mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +66.1% |
| Contains more CarbsCarbs | +518.2% |
| Contains more FatsFats | +20% |
| Contains more WaterWater | +24.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -15.4% |
| Contains more Mono. FatMonounsaturated fat | +700% |
~equal in
Polyunsaturated fat
~0.089g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +7500% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +31.6% |
| Contains more FructoseFructose | +90% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
