Butternut Squash vs Potato (Baked Or Cooked): Nutrition, Calories & Protein Compared


Butternut squash vs Potato
Nutrition Facts
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Butternut Squash vs Potato 100g Compare
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 A | 10630 µg | 10 µg |
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 µg | 0.002 µg |
Exploring the Nutritional Profiles of Butternut Squash and Potatoes
When it comes to selecting the perfect side dish for your meal, the nutritional content can be as crucial as the flavor. Butternut squash and potatoes, especially when baked or cooked, are popular choices worldwide. Both offer unique tastes, textures, and health benefits that cater to various dietary needs. Let's dive into some interesting facts about these two versatile ingredients before comparing their nutritional values.
Butternut Squash: A Nutrient Powerhouse
Butternut squash is not only known for its sweet, nutty taste but also for its impressive nutritional profile. It's a type of winter squash that comes packed with vitamins, minerals, and antioxidants. With its bright orange flesh, it's no surprise that butternut squash is rich in beta-carotene, which the body converts into vitamin A.
Potatoes: More Than Just Carbs
Potatoes, on the other hand, have been a staple in many diets for centuries. Whether baked, boiled, or mashed, potatoes are incredibly filling and offer their own set of essential nutrients. They are a good source of vitamins C and B6, potassium, and dietary fiber, especially when consumed with the skin on.
Butternut Squash vs. Potato: A Nutritional Breakdown
Comparing the nutritional content of butternut squash and potatoes reveals some interesting facts. For every 100 grams, butternut squash contains significantly fewer calories and carbohydrates than potatoes. Specifically, butternut squash boasts 45 calories and 11.69 grams of carbohydrates, while potatoes offer 93 calories and 21.15 grams of carbohydrates. This makes butternut squash an excellent choice for those managing their calorie intake or carbohydrate consumption.
Both vegetables provide a similar amount of fiber, with potatoes slightly edging out butternut squash at 2.2 grams compared to 2 grams. Fiber is essential for healthy digestion and can help you feel full longer.
When it comes to micronutrients, butternut squash is a clear winner in vitamin A content, providing a whopping 10,630 IU, which dwarfs the 10 IU found in potatoes. This makes butternut squash an excellent choice for supporting vision health, immune function, and skin health.
However, potatoes offer more potassium than butternut squash, with 535 mg compared to 352 mg. Potassium is vital for heart health and proper muscle and nerve function.
Which One Should You Choose?
Both butternut squash and potatoes have their unique benefits, making them both excellent additions to a healthy diet. If you're looking for lower calories and higher vitamin A content, butternut squash is the way to go. On the other hand, if you need more potassium in your diet or are looking for a higher protein content, potatoes might be your best bet.
Ultimately, the choice between butternut squash and potatoes depends on your nutritional needs, taste preferences, and dietary goals. Why not enjoy both? Incorporating a variety of vegetables into your diet is the best way to ensure you're getting a wide range of nutrients essential for good health.
Remember, how you prepare these vegetables can also impact their nutritional value. Baking or cooking with minimal added fats or sugars can help preserve their natural goodness, making them a healthy addition to any meal.
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Potato (baked or cooked) 100g
93kcalCalories source
- 88% CARBS
- 10% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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