Nutrition Comparison Tool
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Baked Sweet Potatoes
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Baked Potato (No Skin)
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Cooked Butternut Squash (Baked)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories
  • Baked Potato (No Skin) 1/2 cup (x1) 3% DV 57 calories
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 4% DV 82 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
  • Baked Potato (No Skin) 1/2 cup (x1) 0% DV 0.06g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 0% DV 0.18g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 15% DV 41.4g
  • Baked Potato (No Skin) 1/2 cup (x1) 5% DV 13.1g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 8% DV 21.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g
  • Baked Potato (No Skin) 1/2 cup (x1) 2% DV 1.2g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 4% DV 1.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg
  • Baked Potato (No Skin) 1/2 cup (x1) 0% DV 0mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 1% DV 0.1g
  • Baked Potato (No Skin) 1/2 cup (x1) 0% DV 0.02g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 0% DV 0.04g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g
  • Baked Potato (No Skin) 1/2 cup (x1) 3% DV 0.92g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 23% DV 6.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g
  • Baked Potato (No Skin) 1/2 cup (x1) 2% DV 1g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 8% DV 4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg
  • Baked Potato (No Skin) 1/2 cup (x1) 1% DV 0.21mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg
  • Baked Potato (No Skin) 1/2 cup (x1) 0% DV 3.1mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 6% DV 84.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
  • Baked Potato (No Skin) 1/2 cup (x1) 5% DV 238.5mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 12% DV 582.2mg
Comparison Table

Table Legend

  1. Baked Sweet Potatoes
  2. Baked Potato (No Skin)
  3. Cooked Butternut Squash (Baked)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 200 61 205
Calories
(%DV)		 180
(9%)		 57
(3%)		 82
(4%)
Fat (g)
(%DV)		 0.3
(0%)		 0.06
(0%)		 0.18
(0%)
Protein (g)
(%DV)		 4
(8%)		 1.2
(2%)		 1.8
(4%)
Carbohydrate (g)
(%DV)		 41.4
(15%)		 13.1
(5%)		 21.5
(8%)
Sugars (g)
(%DV)		 13
(26%)		 1
(2%)		 4
(8%)
Fiber (g)
(%DV)		 6.6
(24%)		 0.92
(3%)		 6.6
(23%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.02
(0%)		 0.04
(0%)
Net-Carbs (g) 34.8
12.2
14.9
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 200 61 205
Calcium (mg)
(%DV)		 76
(6%)		 3.1
(0%)		 84.1
(6%)
Iron, Fe (mg)
(%DV)		 1.4
(8%)		 0.21
(1%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 950
(20%)		 238.5
(5%)		 582.2
(12%)
Magnesium (mg)
(%DV)		 54
(13%)		 15.3
(4%)		 59.5
(14%)
Phosphorus, P (mg)
(%DV)		 108
(9%)		 30.5
(2%)		 55.4
(4%)
Sodium (mg)
(%DV)		 72
(3%)		 3.1
(0%)		 8.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.64
(6%)		 0.18
(2%)		 0.27
(2%)
Copper, Cu (mg)
(%DV)		 0.32
(36%)		 0.13
(15%)		 0.13
(15%)
Manganese (mg)
(%DV)		 0.99
(43%)		 0.1
(4%)		 0.35
(15%)
Selenium, Se (mcg)
(%DV)		 0.4
(1%)		 0.18
(0%)		 1
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 3
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 200 61 205
Vitamin A, RAE (mcg)
(%DV)		 1922
(214%)		 0
(0%)		 1143.9
(127%)
Vitamin C (mg)
(%DV)		 39.2
(44%)		 7.8
(9%)		 31
(34%)
Thiamin (B1) (mg)
(%DV)		 0.21
(18%)		 0.06
(5%)		 0.15
(12%)
Riboflavin (B2) (mg)
(%DV)		 0.21
(16%)		 0.01
(1%)		 0.03
(3%)
Niacin (B3) (mg)
(%DV)		 3
(19%)		 0.85
(5%)		 2
(12%)
Vitamin B5 (PA) (mg)
(%DV)		 1.8
(35%)		 0.34
(7%)		 0.74
(15%)
Vitamin B6 (mg)
(%DV)		 0.57
(34%)		 0.18
(11%)		 0.25
(15%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 12
(3%)		 5.5
(1%)		 38.9
(10%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 12
(3%)		 5.5
(1%)		 38.9
(10%)
Folate DFE (mcg)
(%)		 12
(3%)		 5.5
(1%)		 38.9
(10%)
Choline (mg)
(%DV)		 26.2
(5%)		 8.8
(2%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 23018
(213%)		 0
(0%)		 9368.5
(87%)
Carotene, alpha (mcg)
(%RDA)		 86
(0%)		 0
(0%)		 2316.5
(11%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 6387.8
(30%)
Vitamin A, IU (IU) 38436 0 22867.7
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 1.4
(9%)		 0.02
(0%)		 2.6
(18%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 4.6
(4%)		 0.18
(0%)		 2.1
(2%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 200 61 205
Water (g) 151.6
46
180
Ash (g) 3
0.59
1
Alcohol (g) 0
0
--
Caffeine (mg) 0
0
--
Theobromine (mg) 0
0
--
PRAL score -16.49
-3.76
-11.99
  Carbohydrates
Food # 1 2 3
Weight (g) 200 61 205
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 4.6
--
--
Glucose (Dextrose) (g) 1.1
--
--
Fructose (g) 1
--
--
Lactose (g) 0
--
--
Maltose (g) 6.2
--
--
Galactose (g) 0
--
--
Starch (g) 14.1
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 200 61 205
Monounsaturated Fats (g) 0.004
0.001
0.014
Polyunsaturated Fats (g) 0.184
0.026
0.078
Omega 3s (g)
(%AI)		 0.012
(1%)		 0.006
(0%)		 0.049
(3%)
Omega 6s (g)
(%AI)		 0.18
(1%)		 0.02
(0%)		 0.029
(0%)
Omega 3 to Omega 6 Ratio 0.07
0.31
1.71
Omega 6 to Omega 3 Ratio 15
3.2
0.58
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
--
Docosapentaenoic Acid (DPA) (g) 0
0
--
Docosahexaenoic Acid (DHA) (g) 0
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
--
Caproic (6:0) (g) 0
0
--
Caprylic Acid (8:0) (g) 0
0
--
Capric Acid (10:0) (g) 0
0.001
--
Lauric Acid (12:0) (g) 0
0.002
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.001
0
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.1
0.01
0.033
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.004
0.002
0.004
Arachidic Acid (20:0) (g) 0
--
--
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0
0.001
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.004
0.001
0.014
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
--
Docosenoic Acid (22:1) (g) 0
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.18
0.02
0.029
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.012
0.006
0.049
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
--
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 200 61 205
Essential  
Histidine (mg)
(%RDI)		 78
(11%)		 26
(4%)		 35
(5%)
Isoleucine (mg)
(%RDI)		 140
(10%)		 49
(3%)		 72
(5%)
Leucine (mg)
(%RDI)		 236
(9%)		 72
(3%)		 105
(4%)
Lysine (mg)
(%RDI)		 168
(8%)		 73
(3%)		 68
(3%)
Methionine (mg)
(%RDI)		 74
(10%)		 19
(3%)		 23
(3%)
Phenylalanine (mg)
(%RDI)		 228
(26%)		 53
(6%)		 72
(8%)
Threonine (mg)
(%RDI)		 214
(20%)		 43
(4%)		 55
(5%)
Tryptophan (mg)
(%RDI)		 80
(29%)		 18
(7%)		 27
(10%)
Valine (mg)
(%RDI)		 220
(12%)		 67
(4%)		 80
(4%)
Conditional  
Arginine (mg) 140
55
102
Cystine (mg)
(%RDI)		 56
(20%)		 15
(5%)		 16
(6%)
Glycine (mg) 162
35
68
Proline (mg) 134
43
66
Tyrosine (mg)
(%RDI)		 88
(10%)		 45
(5%)		 61
(7%)
Non-Essential  
Alanine (mg) 198
37
78
Aspartic acid (mg) 976
292
199
Betaine (mg) 69
0.12
--
Glutamic acid (mg) 396
200
322
Hydroxyproline (mg) --
--
--
Serine (mg) 226
52
72
Data Source
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Baked Potato (No Skin)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Butternut Squash (Baked)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.