Potatoes Russet (Baked)vsSquash Winter (Raw)
Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Potatoes Russet (Baked) has more protein, Squash Winter (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Potatoes Russet (Baked) vs Squash Winter (Raw)
Go with Squash Winter (Raw) at just 45 kcal per 100g — 53% 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.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
🔥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 Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 95kcal5% | 45kcal2% | +50kcal |
| Protein | 2.6g5% | 1.0g2% | +1.6g |
| Total Fat | 0.13g0% | 0.10g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 12g4% | +9.7g |
| Dietary Fiber | 2.3g8% | 2.0g7% | +0.30g |
| Sugars | 1.1g | 2.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 532mcg59% | <0.1mcg |
| Vitamin C | 8.3mg9% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 1.4mg10% | <0.1mg |
| Vitamin K | 2.0mcg2% | 1.1mcg1% | +0.90mcg |
| Vitamin B6 | 0.35mg21% | 0.15mg9% | +0.20mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 1.4mg8% | 1.2mg8% | +0.15mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 4.0mg0% | +10mg |
| Calcium | 18mg1% | 48mg4% | <0.1mg |
| Iron | 1.1mg6% | 0.70mg4% | +0.37mg |
| Potassium | 550mg12% | 352mg7% | +198mg |
| Phosphorus | 71mg6% | 33mg3% | +38mg |
| Magnesium | 30mg7% | 34mg8% | <0.1mg |
| Zinc | 0.35mg3% | 0.15mg1% | +0.20mg |
| Copper | 0.11mg12% | <0.1mg8% | +<0.1mg |
| Manganese | 0.23mg10% | 0.20mg9% | +<0.1mg |
| Selenium | 0.50mcg1% | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Squash Winter (Raw) is significantly lower in calories at just 45 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 111% fewer calories, making Squash Winter (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) provides more protein with 2.63g versus 1g per 100g. In terms of protein-to-calorie efficiency, Potatoes Russet (Baked) offers better value for building and maintaining muscle.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.13g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 1mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.07mg), Vitamin C (Squash Winter (Raw): 21mg vs 8.3mg).
Key Minerals: Notable mineral differences include Sodium (Potatoes Russet (Baked): 14mg vs 4mg), Calcium (Squash Winter (Raw): 48mg vs 18mg), Zinc (Potatoes Russet (Baked): 0.35mg vs 0.15mg).
Diet Suitability: 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 Winter (Raw)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Potatoes Russet (Baked) or Squash Winter (Raw)?
- Squash Winter (Raw) is lower in calories with 45 kcal per 100g versus 95 kcal.
- Is Potatoes Russet (Baked) or Squash Winter (Raw) healthier?
- It depends on your goals. Potatoes Russet (Baked) has 95 calories and 2.63g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Potatoes Russet (Baked) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.13g.
- Which has more fiber, Potatoes Russet (Baked) or Squash Winter (Raw)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 2g.