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



Butternut squash - calories, kcal, weight, nutrition
Butternut squash - calories, kcal, weight, nutrition

Butternut squash vs Potato
Nutrition Facts

Butternut Squash
Serving size:
  change
one butternut squash (520g)cup (205g)half cup (102.5g)cup, mashed (245g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Potato
Serving size:
  change
one potato (90g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Butternut Squash vs Potato 100g Compare


per 100gButternut squashPotato (baked or cooked)
Calories45 93
Carbohydrates11.69 g21.15 g
Fat0.1 g0.13 g
Dietary fiber2 g2.2 g
Protein1 g2.5 g
Calcium48 mg15 mg
Iron0.7 mg1.08 mg
Magnessium34 mg28 mg
Phosphorus33 mg2 mg
Potassium352 mg535 mg
Sodium4 mg10 mg
Zink0.15 mg2 mg
Vitaminium A10630 µg10 µg
Vitaminium B1 (Thiamine)0.1 mg0.064 mg
Vitaminium B2 (riboflavin)0.02 mg0.048 mg
Vitaminium B3 (Niacin)1.2 mg1.41 mg
Vitaminium B60.154 mg0.311 mg
Vitaminium B9 (Folic acid)27 mg0.028 mg
Vitaminium C21 mg9.6 mg
Vitaminium E1.44 mg0.04 mg
Vitaminium K1.1 µg0.002 µg
Butternut Squash vs Potato: A Nutritional Showdown

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

45kcal

Calories source

  • 91% CARBS.
  • 8% PROTEIN
  • 2% FAT

Potato (baked or cooked) 100g

93kcal

Calories source

  • 88% CARBS
  • 10% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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