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Potatoes vs Butternut squash
CALORIC DENSITY
Potatoes, red, flesh & skn, bkd
Butternut squash, wntr, raw
0.89
0.45
11358
11485

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.

*All our data comes from the USDA Nutrient Database.
Potatoes
Butternut squash
Protein = 5g
Protein = 4g
Carbohydrates = 44g
Carbohydrates = 52g
Fat = 0g
Fat = 0g
Fiber = 4g
Fiber = 9g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
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
potatoes
Note: the chart below maxes out at 20, so you can see better.

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.

Choline = 10%
Choline = 0%
Vitamin A = 0%
Vitamin A = 378%
Vitamin C = 38%
Vitamin C = 124%
Vitamin E = 1%
Vitamin E = 53%
Vitamin K = 8%
Vitamin K = 6%
Nutrientpotatoesbutternut squash
Choline10%0%
Vitamin A0%378%
Vitamin C38%124%
Vitamin E1%53%
Vitamin K8%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.

butternut squash

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 16%
Vitamin B1 = 44%
Vitamin B2 = 10%
Vitamin B2 = 8%
Vitamin B3 = 30%
Vitamin B3 = 44%
Vitamin B5 = 15%
Vitamin B5 = 36%
Vitamin B6 = 43%
Vitamin B6 = 62%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientpotatoesbutternut squash
Vitamin B116%44%
Vitamin B210%8%
Vitamin B330%44%
Vitamin B515%36%
Vitamin B643%62%
Vitamin B120%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.

Sodium = 2%
Sodium = 1%
Potassium = 35%
Potassium = 45%
Calcium = 4%
Calcium = 43%
Magnesium = 18%
Magnesium = 43%
Phosphorus = 28%
Phosphorus = 25%
Iron = 26%
Iron = 52%
Manganese = 17%
Manganese = 39%
Selenium = 4%
Selenium = 5%
Copper = 39%
Copper = 32%
Zinc = 10%
Zinc = 7%
Nutrientpotatoesbutternut squash
Sodium2%1%
Potasium35%45%
Calcium4%43%
Magnesium18%43%
Phosphorus28%25%
Iron26%52%
Manganese17%39%
Selenium4%5%
Copper39%32%
Zinc10%7%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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