Sweet potato vs Squash
Nutrition comparison per 100 g serving
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Sweet potato wins in 16 out of 29 nutrient categories
Sweet potato: 16
vs
Squash: 9
(4 ties)
Overview
| Nutrient | Sweet potato | Squash | Winner |
|---|---|---|---|
| Calories | 96 cal | 16 cal | |
| Protein | 1.7 g | 1.2 g | |
| Carbs | 22.2 g | 3.4 g | |
| Fat | 0.2 g | 0.2 g | Tie |
| Fiber | 1.7 g | 1.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Sweet potato | Squash | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 6.7 MG | |
| Folate, total | 21 UG | 29 UG | |
| Niacin | 0.6 MG | 0.5 MG | |
| Pantothenic acid | 0.5 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 518 UG | 10 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 13.3 MG | 17 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 0 UG | 3 UG |
Minerals
| Mineral | Sweet potato | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 37 MG | 15 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 0.5 MG | 0.4 MG | |
| Magnesium, Mg | 22 MG | 17 MG | |
| Manganese, Mn | 0.7 MG | 0.2 MG | |
| Phosphorus, P | 45 MG | 38 MG | |
| Potassium, K | 365 MG | 262 MG | |
| Selenium, Se | 0.6 UG | 0.2 UG | |
| Sodium, Na | 6 MG | 2 MG | |
| Zinc, Zn | 0.3 MG | 0.3 MG |