Sweet potato vs Squash
Nutrition comparison per 100 g serving
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Sweet potato wins in 19 out of 29 nutrient categories
Sweet potato: 19
vs
Squash: 6
(4 ties)
Overview
| Nutrient | Sweet potato | Squash | Winner |
|---|---|---|---|
| Calories | 76 cal | 16 cal | |
| Protein | 1.4 g | 1.0 g | |
| Carbs | 17.7 g | 3.3 g | |
| Fat | 0.1 g | 0.2 g | |
| Fiber | 2.5 g | 1.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Sweet potato | Squash | Winner |
|---|---|---|---|
| Choline, total | 10.8 MG | 6.2 MG | |
| Folate, total | 6 UG | 21 UG | |
| Niacin | 0.5 MG | 0.5 MG | |
| Pantothenic acid | 0.6 MG | 0.1 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 787 UG | 4 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 12.8 MG | 10.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 2.1 UG | 3.5 UG |
Minerals
| Mineral | Sweet potato | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 27 MG | 15 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 0.7 MG | 0.3 MG | |
| Magnesium, Mg | 18 MG | 19 MG | |
| Manganese, Mn | 0.3 MG | 0.1 MG | |
| Phosphorus, P | 32 MG | 28 MG | |
| Potassium, K | 230 MG | 140 MG | |
| Selenium, Se | 0.2 UG | 0.2 UG | Tie |
| Sodium, Na | 263 MG | 237 MG | |
| Zinc, Zn | 0.2 MG | 0.2 MG |