First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Potatoes | Butternut squash |
Nutrient | potatoes | butternut squash |
Protein | 5g | 4g |
Carbohydrate | 44g | 52g |
Fiber | 4g | 9g |
Fat | 0g | 0g |
Monounsat. Fat | 0g | 0g |
Polyunsat. Fat | 0g | 0g |
Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Nutrient | potatoes | butternut squash |
Choline | 10% | 0% |
Vitamin A | 0% | 378% |
Vitamin C | 38% | 124% |
Vitamin E | 1% | 53% |
Vitamin K | 8% | 6% |
Butternut squash have significantly more Vitamins A, E, C than potatoes. Potatoes are a good source of Vitamin C, Niacin, Potassium, Phosphorus, Iron. Potatoes are a great source of Vitamin B6. Butternut squash are a good source of Pantothenic Acid, Phosphorus. Butternut squash are a great source of Vitamin E, Thiamin, Niacin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Butternut squash are an excellent source of Vitamin A, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | potatoes | butternut squash |
Vitamin B1 | 16% | 44% |
Vitamin B2 | 10% | 8% |
Vitamin B3 | 30% | 44% |
Vitamin B5 | 15% | 36% |
Vitamin B6 | 43% | 62% |
Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Nutrient | potatoes | butternut squash |
Sodium | 2% | 1% |
Potasium | 35% | 45% |
Calcium | 4% | 43% |
Magnesium | 18% | 43% |
Phosphorus | 28% | 25% |
Iron | 26% | 52% |
Manganese | 17% | 39% |
Selenium | 4% | 5% |
Copper | 39% | 32% |
Zinc | 10% | 7% |