Potatoes Scalloped 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 2.49 g.
- Squash Winter is lighter per 100 g: 42 kcal against 157 kcal.
- Potatoes Scalloped leads in 11 micronutrients, including Sodium, Selenium, Iodine.
- Squash Winter leads in 24 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Potatoes Scalloped | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.49 g | 2.88 g |
| Carbs | 17.3 g | 24.4 g |
| Fat | 2.59 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 14.5 µg | 562 µg |
| Thiamin (B1) | 0.034 mg | 0.174 mg |
| Riboflavin (B2) | 0.058 mg | 0.079 mg |
| Niacin (B3) | 1.22 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.44 mg | 0.905 mg |
| Vitamin B6 | 0.093 mg | 0.357 mg |
| Folate | 10.2 µg | 39 µg |
| Choline | 0 mg | 26 mg |
| Vitamin C | 6.54 mg | 23.1 mg |
| Vitamin E | 0 mg | 1.03 mg |
| Vitamin K | 0 µg | 4.64 µg |
| Minerals | ||
| Calcium | 33.8 mg | 69 mg |
| Iron | 0.563 mg | 1.32 mg |
| Magnesium | 17.7 mg | 56.2 mg |
| Phosphorus | 60.4 mg | 61 mg |
| Potassium | 297 mg | 684 mg |
| Sodium | 413 mg | 16.7 mg |
| Zinc | 0.315 mg | 0.414 mg |
| Copper | 0.101 mg | 0.15 mg |
| Manganese | 0.181 mg | 0.419 mg |
| Selenium | 2.03 µg | 1.19 µg |
| Iodine | 13.4 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.15 g | 7.95 g |
| Sugar | 0 g | 7.56 g |
| Fats | ||
| Polyunsaturated Fat | 0.493 g | 0.3 g |
| Monounsaturated Fat | 0.59 g | 0.052 g |
| Saturated Fat | 1.19 g | 0.148 g |
| Cholesterol | 5.42 mg | 0 mg |
| Omega-6 (Linoleic Acid) | 0.383 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.045 g | 0.045 g |
| Isoleucine | 0.092 g | 0.093 g |
| Leucine | 0.144 g | 0.136 g |
| Lysine | 0.122 g | 0.088 g |
| Methionine | 0.037 g | 0.029 g |
| Cystine | 0.022 g | 0.021 g |
| Phenylalanine | 0.086 g | 0.093 g |
| Tyrosine | 0.077 g | 0.081 g |
| Threonine | 0.073 g | 0.071 g |
| Tryptophan | 0.027 g | 0.033 g |
| Valine | 0.111 g | 0.102 g |
| Arginine | 0.075 g | 0.131 g |
| Alanine | 0.06 g | 0.1 g |
| Serine | 0.282 g | 0.255 g |
| Proline | 0.369 g | 0.414 g |
| Glycine | 0.048 g | 0.088 g |
| Aspartic Acid | 0.129 g | 0.086 g |
| Glutamic Acid | 0.091 g | 0.093 g |
Per 100 grams
| Nutrient | Potatoes Scalloped | Squash Winter |
|---|---|---|
| Calories | 157 kcal | 42 kcal |
| Protein | 3.91 g | 1.21 g |
| Carbs | 27.1 g | 10.2 g |
| Fat | 4.06 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 22.7 µg | 236 µg |
| Thiamin (B1) | 0.054 mg | 0.073 mg |
| Riboflavin (B2) | 0.091 mg | 0.033 mg |
| Niacin (B3) | 1.92 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.689 mg | 0.38 mg |
| Vitamin B6 | 0.145 mg | 0.15 mg |
| Folate | 16 µg | 16.4 µg |
| Choline | 0 mg | 10.9 mg |
| Vitamin C | 10.3 mg | 9.7 mg |
| Vitamin E | 0 mg | 0.433 mg |
| Vitamin K | 0 µg | 1.95 µg |
| Minerals | ||
| Calcium | 53 mg | 29 mg |
| Iron | 0.882 mg | 0.556 mg |
| Magnesium | 27.8 mg | 23.6 mg |
| Phosphorus | 94.8 mg | 25.6 mg |
| Potassium | 466 mg | 287 mg |
| Sodium | 648 mg | 7 mg |
| Zinc | 0.493 mg | 0.174 mg |
| Copper | 0.159 mg | 0.063 mg |
| Manganese | 0.284 mg | 0.176 mg |
| Selenium | 3.18 µg | 0.5 µg |
| Iodine | 21 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 3.38 g | 3.34 g |
| Sugar | 0 g | 3.18 g |
| Fats | ||
| Polyunsaturated Fat | 0.772 g | 0.126 g |
| Monounsaturated Fat | 0.925 g | 0.022 g |
| Saturated Fat | 1.87 g | 0.062 g |
| Cholesterol | 8.5 mg | 0 mg |
| Omega-6 (Linoleic Acid) | 0.6 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.07 g | 0.019 g |
| Isoleucine | 0.144 g | 0.039 g |
| Leucine | 0.225 g | 0.057 g |
| Lysine | 0.192 g | 0.037 g |
| Methionine | 0.058 g | 0.012 g |
| Cystine | 0.034 g | 0.009 g |
| Phenylalanine | 0.135 g | 0.039 g |
| Tyrosine | 0.121 g | 0.034 g |
| Threonine | 0.115 g | 0.03 g |
| Tryptophan | 0.042 g | 0.014 g |
| Valine | 0.174 g | 0.043 g |
| Arginine | 0.118 g | 0.055 g |
| Alanine | 0.094 g | 0.042 g |
| Serine | 0.442 g | 0.107 g |
| Proline | 0.579 g | 0.174 g |
| Glycine | 0.076 g | 0.037 g |
| Aspartic Acid | 0.202 g | 0.036 g |
| Glutamic Acid | 0.142 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Potatoes Scalloped and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.