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.
Spaghetti squash | Potato |
Nutrient | spaghetti squash | potato |
Protein | 4g | 5g |
Carbohydrate | 45g | 45g |
Fiber | 0g | 6g |
Fat | 4g | 0g |
Monounsat. Fat | 0g | 0g |
Polyunsat. Fat | 2g | 0g |
Saturated Fat | 1g | 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 | spaghetti squash | potato |
Choline | 0% | 7% |
Vitamin A | 3% | 0% |
Vitamin C | 18% | 68% |
Vitamin E | 0% | 0% |
Vitamin K | 0% | 6% |
Potato have significantly more Vitamins C, K than spaghetti squash. Spaghetti squash are a good source of Thiamin, Potassium, Magnesium, Calcium, Iron. Spaghetti squash are a great source of Niacin, Pantothenic Acid, Vitamin B6. Potato are a good source of Thiamin, Niacin, Potassium, Phosphorus, Iron. Potato are a great source of Vitamin C, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | spaghetti squash | potato |
Vitamin B1 | 24% | 21% |
Vitamin B2 | 11% | 8% |
Vitamin B3 | 51% | 23% |
Vitamin B5 | 47% | 15% |
Vitamin B6 | 59% | 70% |
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 | spaghetti squash | potato |
Sodium | 7% | 1% |
Potasium | 20% | 31% |
Calcium | 30% | 6% |
Magnesium | 22% | 17% |
Phosphorus | 13% | 26% |
Iron | 33% | 34% |
Manganese | 35% | 17% |
Selenium | 4% | 2% |
Copper | 24% | 28% |
Zinc | 13% | 8% |