Potatoes Russet (Baked)vsSquash Summer (Raw)
Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Potatoes Russet (Baked) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Potatoes Russet (Baked) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 82% fewer calories.
Potatoes Russet (Baked) will keep you satisfied longer with 2.3g fiber — fat and protein slow digestion while fiber adds bulk.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Squash Summer (Raw) delivers 17.9mg of vitamin C per 100g — great for immune function and skin health.
Squash Summer (Raw) has only 3.1g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Potatoes Russet Flesh And Skin Baked | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 95kcal5% | 17kcal1% | +78kcal |
| Protein | 2.6g5% | 1.2g2% | +1.4g |
| Total Fat | 0.13g0% | 0.32g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 3.1g1% | +18g |
| Dietary Fiber | 2.3g8% | 1.0g4% | +1.3g |
| Sugars | 1.1g | 2.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 10mcg1% | <0.1mcg |
| Vitamin C | 8.3mg9% | 18mg20% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.12mg1% | <0.1mg |
| Vitamin K | 2.0mcg2% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | 0.35mg21% | 0.16mg10% | +0.19mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 24mcg6% | +2.0mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 1.4mg8% | 0.45mg3% | +0.90mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 8.0mg0% | +6.0mg |
| Calcium | 18mg1% | 16mg1% | +2.0mg |
| Iron | 1.1mg6% | 0.37mg2% | +0.70mg |
| Potassium | 550mg12% | 261mg6% | +289mg |
| Phosphorus | 71mg6% | 38mg3% | +33mg |
| Magnesium | 30mg7% | 18mg4% | +12mg |
| Zinc | 0.35mg3% | 0.32mg3% | +<0.1mg |
| Copper | 0.11mg12% | <0.1mg6% | +<0.1mg |
| Manganese | 0.23mg10% | 0.18mg8% | +<0.1mg |
| Selenium | 0.50mcg1% | 0.20mcg0% | +0.30mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 459% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) has more protein per 100g (2.63g vs 1.21g), but Squash Summer (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Summer (Raw): 10mcg vs 1mcg), Niacin (B3) (Potatoes Russet (Baked): 1.35mg vs 0.451mg), Vitamin C (Squash Summer (Raw): 17.9mg vs 8.3mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Potatoes Russet (Baked): 1.07mg vs 0.37mg), Selenium (Potatoes Russet (Baked): 0.5mcg vs 0.2mcg), Potassium (Potatoes Russet (Baked): 550mg vs 261mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Squash Summer (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Potatoes Russet (Baked) or Squash Summer (Raw)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Potatoes Russet (Baked) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 95 kcal.
- Is Potatoes Russet (Baked) or Squash Summer (Raw) healthier?
- It depends on your goals. Potatoes Russet (Baked) has 95 calories and 2.63g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Potatoes Russet (Baked) or Squash Summer (Raw)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.32g.
- Which has more fiber, Potatoes Russet (Baked) or Squash Summer (Raw)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 1g.