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.
| Sweet potato | Spaghetti squash |
| Nutrient | sweet potato | spaghetti squash |
| Protein | 4g | 4g |
| Carbohydrate | 47g | 45g |
| Fiber | 7g | 0g |
| Fat | 0g | 4g |
| Monounsat. Fat | 0g | 4g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 0g | 1g |
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 | sweet potato | spaghetti squash |
| Choline | 7% | 0% |
| Vitamin A | 331% | 3% |
| Vitamin C | 45% | 18% |
| Vitamin E | 21% | 0% |
| Vitamin K | 7% | 0% |
Sweet potato have significantly more Vitamins A, E, C, K than spaghetti squash. 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. Spaghetti squash are a good source of Thiamin, Potassium, Magnesium, Calcium, Iron. Spaghetti squash are a great source of Niacin, Pantothenic Acid, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | sweet potato | spaghetti squash |
| Vitamin B1 | 15% | 24% |
| Vitamin B2 | 11% | 11% |
| Vitamin B3 | 12% | 51% |
| Vitamin B5 | 31% | 47% |
| Vitamin B6 | 39% | 59% |
| 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 | sweet potato | spaghetti squash |
| Sodium | 5% | 7% |
| Potasium | 17% | 20% |
| Calcium | 14% | 30% |
| Magnesium | 14% | 22% |
| Phosphorus | 15% | 13% |
| Iron | 32% | 33% |
| Manganese | 30% | 35% |
| Selenium | 1% | 4% |
| Copper | 25% | 24% |
| Zinc | 6% | 13% |