Butternut Squash vs Potato (Baked Or Cooked): Nutrition Comparison

Where is more calories, protein, carbs - what is more healthy?

Marcin Piotrowicz, healthy lifestyle promoter

Butternut squash - calories, kcal, weight, nutrition

Potato vs Butternut squash: Nutrition Comparison

per 100g	Butternut squash	Potato (baked or cooked)
Calories	45	93
Carbohydrates	11.69 g	21.15 g
Fat	0.1 g	0.13 g
Dietary fiber	2 g	2.2 g
Protein	1 g	2.5 g
Calcium	48 mg	15 mg
Iron	0.7 mg	1.08 mg
Magnessium	34 mg	28 mg
Phosphorus	33 mg	2 mg
Potassium	352 mg	535 mg
Sodium	4 mg	10 mg
Zink	0.15 mg	2 mg
Vitaminium B1 (Thiamine)	0.1 mg	0.064 mg
Vitaminium B2 (riboflavin)	0.02 mg	0.048 mg
Vitaminium B3 (Niacin)	1.2 mg	1.41 mg
Vitaminium B6	0.154 mg	0.311 mg
Vitaminium B9 (Folic acid)	27 mg	0.028 mg
Vitaminium C	21 mg	9.6 mg
Vitaminium E	1.44 mg	0.04 mg
Vitaminium K	1.1 mg	0.002 mg

Less Calories in Butternut squash

At first glance, you can see that in butternut squash is much less calories than in potato.

Butternut squash has 45 kcal per 100g and potato 93 kcal per 100g so it is pretty easy to calculate that the difference is about 107%.

In butternut squash and in potato most calories came from carbs.

See tables below to compare butternut squash with potato in details.

Butternut squash And Potato Nutrition Difference

Calories:
potato - 107% more than butternut squash
Carbohydrates:
potato - 81% more than butternut squash
Fat:
potato - 30% more than butternut squash
Dietary fiber:
potato - 10% more than butternut squash
Protein:
potato - 150% more than butternut squash

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Less protein in butternut squash

It is aslo easy to see see that in butternut squash is less protein than in potato.

There is 2.5g per 100g of potato and 1g per 100g of butternut squash so using simple math we can see that difference is about 150%.

Less carbohydrates in butternut squash

In butternut squash is less carbohydrates than in potato.

There is 21.15g/100g of carbohydrates in potato and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 81%.

Less fat in butternut squash

In butternut squash is less fats than in potato.

The tables above show us that there is 0.13g/100g of fats in potato and 0.1g/100g in butternut squash. In this case difference is about 30%.