Potatoes French vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Squash Winter has more protein per 100 calories: 2.88 g against 1.58 g.
- Squash Winter is lighter per 100 g: 42 kcal against 163 kcal.
- Potatoes French leads in 8 micronutrients, including Sodium, Starch, Monounsaturated Fat.
- Squash Winter leads in 34 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Potatoes French | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.58 g | 2.88 g |
| Carbs | 16.6 g | 24.4 g |
| Fat | 3.32 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 0 µg | 562 µg |
| Thiamin (B1) | 0.07 mg | 0.174 mg |
| Riboflavin (B2) | 0.024 mg | 0.079 mg |
| Niacin (B3) | 1.32 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.315 mg | 0.905 mg |
| Vitamin B6 | 0.121 mg | 0.357 mg |
| Folate | 18.2 µg | 39 µg |
| Choline | 13.2 mg | 26 mg |
| Vitamin C | 7.77 mg | 23.1 mg |
| Vitamin E | 0.087 mg | 1.03 mg |
| Vitamin K | 1.8 µg | 4.64 µg |
| Minerals | ||
| Calcium | 6.76 mg | 69 mg |
| Iron | 0.468 mg | 1.32 mg |
| Magnesium | 14.1 mg | 56.2 mg |
| Phosphorus | 53.4 mg | 61 mg |
| Potassium | 270 mg | 684 mg |
| Sodium | 211 mg | 16.7 mg |
| Zinc | 0.233 mg | 0.414 mg |
| Copper | 0.07 mg | 0.15 mg |
| Manganese | 0.115 mg | 0.419 mg |
| Selenium | 0.254 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 1.43 g | 7.95 g |
| Sugar | 0.156 g | 7.56 g |
| Starch | 11.8 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.282 g | 0.3 g |
| Monounsaturated Fat | 1.84 g | 0.052 g |
| Saturated Fat | 0.828 g | 0.148 g |
| Trans Fat | 0.076 g | 0 g |
| Omega-3 (ALA) | 0.028 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.254 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.031 g | 0.045 g |
| Isoleucine | 0.057 g | 0.093 g |
| Leucine | 0.093 g | 0.136 g |
| Lysine | 0.092 g | 0.088 g |
| Methionine | 0.024 g | 0.029 g |
| Cystine | 0.023 g | 0.021 g |
| Phenylalanine | 0.067 g | 0.093 g |
| Tyrosine | 0.051 g | 0.081 g |
| Threonine | 0.057 g | 0.071 g |
| Tryptophan | 0.015 g | 0.033 g |
| Valine | 0.086 g | 0.102 g |
| Arginine | 0.088 g | 0.131 g |
| Alanine | 0.063 g | 0.1 g |
| Serine | 0.352 g | 0.255 g |
| Proline | 0.275 g | 0.414 g |
| Glycine | 0.052 g | 0.088 g |
| Aspartic Acid | 0.057 g | 0.086 g |
| Glutamic Acid | 0.066 g | 0.093 g |
Per 100 grams
| Nutrient | Potatoes French | Squash Winter |
|---|---|---|
| Calories | 163 kcal | 42 kcal |
| Protein | 2.57 g | 1.21 g |
| Carbs | 27.1 g | 10.2 g |
| Fat | 5.4 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 0 µg | 236 µg |
| Thiamin (B1) | 0.114 mg | 0.073 mg |
| Riboflavin (B2) | 0.039 mg | 0.033 mg |
| Niacin (B3) | 2.14 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.512 mg | 0.38 mg |
| Vitamin B6 | 0.197 mg | 0.15 mg |
| Folate | 29.6 µg | 16.4 µg |
| Choline | 21.5 mg | 10.9 mg |
| Vitamin C | 12.6 mg | 9.7 mg |
| Vitamin E | 0.141 mg | 0.433 mg |
| Vitamin K | 2.93 µg | 1.95 µg |
| Minerals | ||
| Calcium | 11 mg | 29 mg |
| Iron | 0.762 mg | 0.556 mg |
| Magnesium | 22.9 mg | 23.6 mg |
| Phosphorus | 87 mg | 25.6 mg |
| Potassium | 440 mg | 287 mg |
| Sodium | 343 mg | 7 mg |
| Zinc | 0.379 mg | 0.174 mg |
| Copper | 0.114 mg | 0.063 mg |
| Manganese | 0.187 mg | 0.176 mg |
| Selenium | 0.414 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 2.33 g | 3.34 g |
| Sugar | 0.254 g | 3.18 g |
| Starch | 19.2 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.459 g | 0.126 g |
| Monounsaturated Fat | 2.99 g | 0.022 g |
| Saturated Fat | 1.35 g | 0.062 g |
| Trans Fat | 0.123 g | 0 g |
| Omega-3 (ALA) | 0.045 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.414 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.051 g | 0.019 g |
| Isoleucine | 0.093 g | 0.039 g |
| Leucine | 0.151 g | 0.057 g |
| Lysine | 0.149 g | 0.037 g |
| Methionine | 0.039 g | 0.012 g |
| Cystine | 0.037 g | 0.009 g |
| Phenylalanine | 0.109 g | 0.039 g |
| Tyrosine | 0.083 g | 0.034 g |
| Threonine | 0.093 g | 0.03 g |
| Tryptophan | 0.025 g | 0.014 g |
| Valine | 0.14 g | 0.043 g |
| Arginine | 0.144 g | 0.055 g |
| Alanine | 0.102 g | 0.042 g |
| Serine | 0.573 g | 0.107 g |
| Proline | 0.448 g | 0.174 g |
| Glycine | 0.085 g | 0.037 g |
| Aspartic Acid | 0.092 g | 0.036 g |
| Glutamic Acid | 0.108 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Potatoes French and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.