Potatoes Scalloped vs Squash Summer
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Squash Summer has more protein per 100 calories: 5.85 g against 2.49 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 157 kcal.
- Potatoes Scalloped leads in 7 micronutrients, including Sodium, Selenium, Iodine.
- Squash Summer leads in 40 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Potatoes Scalloped | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.49 g | 5.85 g |
| Carbs | 17.3 g | 20.7 g |
| Fat | 2.59 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 14.5 µg | 130 µg |
| Thiamin (B1) | 0.034 mg | 0.225 mg |
| Riboflavin (B2) | 0.058 mg | 0.182 mg |
| Niacin (B3) | 1.22 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.44 mg | 1.07 mg |
| Vitamin B6 | 0.093 mg | 0.402 mg |
| Folate | 10.2 µg | 101 µg |
| Choline | 0 mg | 45.1 mg |
| Vitamin C | 6.54 mg | 45.8 mg |
| Vitamin E | 0 mg | 0.686 mg |
| Vitamin K | 0 µg | 22.5 µg |
| Minerals | ||
| Calcium | 33.8 mg | 106 mg |
| Iron | 0.563 mg | 2.17 mg |
| Magnesium | 17.7 mg | 105 mg |
| Phosphorus | 60.4 mg | 178 mg |
| Potassium | 297 mg | 1,089 mg |
| Sodium | 413 mg | 12.5 mg |
| Zinc | 0.315 mg | 1.54 mg |
| Copper | 0.101 mg | 0.38 mg |
| Manganese | 0.181 mg | 1.04 mg |
| Selenium | 2.03 µg | 1.16 µg |
| Iodine | 13.4 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.15 g | 7.23 g |
| Sugar | 0 g | 11 g |
| Fructose | 0 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.493 g | 0.557 g |
| Monounsaturated Fat | 0.59 g | 0.102 g |
| Saturated Fat | 1.19 g | 0.268 g |
| Cholesterol | 5.42 mg | 0 mg |
| Omega-6 (Linoleic Acid) | 0.383 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.045 g | 0.118 g |
| Isoleucine | 0.092 g | 0.193 g |
| Leucine | 0.144 g | 0.311 g |
| Lysine | 0.122 g | 0.295 g |
| Methionine | 0.037 g | 0.075 g |
| Cystine | 0.022 g | 0.059 g |
| Phenylalanine | 0.086 g | 0.182 g |
| Tyrosine | 0.077 g | 0.139 g |
| Threonine | 0.073 g | 0.129 g |
| Tryptophan | 0.027 g | 0.048 g |
| Valine | 0.111 g | 0.241 g |
| Arginine | 0.075 g | 0.225 g |
| Alanine | 0.06 g | 0.279 g |
| Serine | 0.282 g | 0.648 g |
| Proline | 0.369 g | 0.568 g |
| Glycine | 0.048 g | 0.198 g |
| Aspartic Acid | 0.129 g | 0.166 g |
| Glutamic Acid | 0.091 g | 0.214 g |
Per 100 grams
| Nutrient | Potatoes Scalloped | Squash Summer |
|---|---|---|
| Calories | 157 kcal | 18.7 kcal |
| Protein | 3.91 g | 1.09 g |
| Carbs | 27.1 g | 3.87 g |
| Fat | 4.06 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 22.7 µg | 24.3 µg |
| Thiamin (B1) | 0.054 mg | 0.042 mg |
| Riboflavin (B2) | 0.091 mg | 0.034 mg |
| Niacin (B3) | 1.92 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.689 mg | 0.199 mg |
| Vitamin B6 | 0.145 mg | 0.075 mg |
| Folate | 16 µg | 18.8 µg |
| Choline | 0 mg | 8.42 mg |
| Vitamin C | 10.3 mg | 8.55 mg |
| Vitamin E | 0 mg | 0.128 mg |
| Vitamin K | 0 µg | 4.2 µg |
| Minerals | ||
| Calcium | 53 mg | 19.8 mg |
| Iron | 0.882 mg | 0.405 mg |
| Magnesium | 27.8 mg | 19.7 mg |
| Phosphorus | 94.8 mg | 33.2 mg |
| Potassium | 466 mg | 203 mg |
| Sodium | 648 mg | 2.33 mg |
| Zinc | 0.493 mg | 0.287 mg |
| Copper | 0.159 mg | 0.071 mg |
| Manganese | 0.284 mg | 0.194 mg |
| Selenium | 3.18 µg | 0.217 µg |
| Iodine | 21 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 3.38 g | 1.35 g |
| Sugar | 0 g | 2.05 g |
| Fructose | 0 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.772 g | 0.104 g |
| Monounsaturated Fat | 0.925 g | 0.019 g |
| Saturated Fat | 1.87 g | 0.05 g |
| Cholesterol | 8.5 mg | 0 mg |
| Omega-6 (Linoleic Acid) | 0.6 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.07 g | 0.022 g |
| Isoleucine | 0.144 g | 0.036 g |
| Leucine | 0.225 g | 0.058 g |
| Lysine | 0.192 g | 0.055 g |
| Methionine | 0.058 g | 0.014 g |
| Cystine | 0.034 g | 0.011 g |
| Phenylalanine | 0.135 g | 0.034 g |
| Tyrosine | 0.121 g | 0.026 g |
| Threonine | 0.115 g | 0.024 g |
| Tryptophan | 0.042 g | 0.009 g |
| Valine | 0.174 g | 0.045 g |
| Arginine | 0.118 g | 0.042 g |
| Alanine | 0.094 g | 0.052 g |
| Serine | 0.442 g | 0.121 g |
| Proline | 0.579 g | 0.106 g |
| Glycine | 0.076 g | 0.037 g |
| Aspartic Acid | 0.202 g | 0.031 g |
| Glutamic Acid | 0.142 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Potatoes Scalloped and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.