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Spaghetti squash vs Sweet potato
CALORIC DENSITY
Spaghetti squash, wntr, raw
Sweet potato, ckd, bld, wo/ skn
0.31
0.76
11492
11510

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.
Spaghetti squash
Sweet potato
Protein = 4g
Protein = 4g
Carbohydrates = 45g
Carbohydrates = 47g
Fat = 4g
Fat = 0g
Fiber = 0g
Fiber = 7g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 2g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Nutrient spaghetti squash sweet potato
Protein 4g 4g
Carbohydrate 45g 47g
Fiber 0g 7g
Fat 4g 0g
Monounsat. Fat 0g 0g
Polyunsat. Fat 2g 0g
Saturated Fat 1g 0g
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 = 0%
Choline = 7%
Vitamin A = 3%
Vitamin A = 331%
Vitamin C = 18%
Vitamin C = 45%
Vitamin E = 0%
Vitamin E = 21%
Vitamin K = 0%
Vitamin K = 7%
Nutrientspaghetti squashsweet potato
Choline0%7%
Vitamin A3%331%
Vitamin C18%45%
Vitamin E0%21%
Vitamin K0%7%

Sweet potato have significantly more Vitamins A, E, 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. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. Sweet potato are a great source of Vitamin C. Sweet potato are an excellent source of Vitamin A.

sweet potato

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

Vitamin B1 = 24%
Vitamin B1 = 15%
Vitamin B2 = 11%
Vitamin B2 = 11%
Vitamin B3 = 51%
Vitamin B3 = 12%
Vitamin B5 = 47%
Vitamin B5 = 31%
Vitamin B6 = 59%
Vitamin B6 = 39%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientspaghetti squashsweet potato
Vitamin B124%15%
Vitamin B211%11%
Vitamin B351%12%
Vitamin B547%31%
Vitamin B659%39%
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 = 7%
Sodium = 5%
Potassium = 20%
Potassium = 17%
Calcium = 30%
Calcium = 14%
Magnesium = 22%
Magnesium = 14%
Phosphorus = 13%
Phosphorus = 15%
Iron = 33%
Iron = 32%
Manganese = 35%
Manganese = 30%
Selenium = 4%
Selenium = 1%
Copper = 24%
Copper = 25%
Zinc = 13%
Zinc = 6%
Nutrientspaghetti squashsweet potato
Sodium7%5%
Potasium20%17%
Calcium30%14%
Magnesium22%14%
Phosphorus13%15%
Iron33%32%
Manganese35%30%
Selenium4%1%
Copper24%25%
Zinc13%6%

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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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