Russet Potato vs. Squash
Nutrition comparison of Russet Potato and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and squash:
- Both squash and russet potato are high in potassium.
- Russet potato has more Vitamin B6.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 49% less calories than russet potato - squash has 40 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, russet potato is similar to squash for protein, carbs and fat. Russet potato has a macronutrient ratio of 11:89:1 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Squash | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 89% | 91% |
| Fat | 1% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 42% less carbohydrates than russet potato - squash has 10.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 146% more dietary fiber than russet potato - squash has 3.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Squash and russet potato contain similar amounts of sugar - squash has 2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Squash and russet potato contain similar amounts of protein - squash has 0.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both squash and russet potato are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 165% more Vitamin C than russet potato - squash has 15.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than russet potato - squash has 558ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Squash and russet potato contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Squash and russet potato contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6. Both russet potato and squash contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Russet Potato | Squash | |
|---|---|---|
| Thiamin | 0.082 MG | 0.072 MG |
| Riboflavin | 0.033 MG | 0.017 MG |
| Niacin | 1.035 MG | 0.969 MG |
| Pantothenic acid | 0.301 MG | 0.359 MG |
| Vitamin B6 | 0.345 MG | 0.124 MG |
| Folate | 14 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 215% more calcium than russet potato - squash has 41mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Squash and russet potato contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both squash and russet potato are high in potassium. Russet potato has 47% more potassium than squash - squash has 284mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Russet Potato | Squash | |
|---|---|---|
| lutein + zeaxanthin | 5 UG | ~ |
| beta-carotene | ~ | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Russet Potato | Squash | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.024 G |
| Total | 0.01 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both russet potato and squash contain small amounts of linoleic acid.
| Russet Potato | Squash | |
|---|---|---|
| linoleic acid | 0.032 G | 0.014 G |
| Total | 0.032 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Russet Potato g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or russet potato contain more calories in 100 grams?Squash has 50% less calories than russet potato - squash has 40 calories in 100g and russet potato has 79 calories.
Does squash or russet potato have more carbohydrates?
By weight, squash has 40% fewer carbohydrates than russet potato - squash has 10.5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does squash or russet potato contain more potassium?
Both squash and russet potato are high in potassium. Russet potato has 50% more potassium than squash - squash has 284mg of potassium in 100 grams and russet potato has 417mg of potassium.