Butternut Squash vs Pumpkin: Make Healthy Choices

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

Marcin Piotrowicz, healthy lifestyle promoter

Butternut squash - calories, kcal, weight, nutrition

Pumpkin vs Butternut squash: Nutrition Comparison

per 100g	Butternut squash	Pumpkin
Calories	45	26
Carbohydrates	11.69 g	6.5 g
Fat	0.1 g	0.1 g
Dietary fiber	2 g	0.5 g
Protein	1 g	1 g
Calcium	48 mg	21 mg
Iron	0.7 mg	0.8 mg
Magnessium	34 mg	12 mg
Phosphorus	33 mg	44 mg
Potassium	352 mg	340 mg
Sodium	4 mg	1 mg
Zink	0.15 mg	0.32 mg
Vitaminium B1 (Thiamine)	0.1 mg	0.05 mg
Vitaminium B2 (riboflavin)	0.02 mg	0.11 mg
Vitaminium B3 (Niacin)	1.2 mg	0.6 mg
Vitaminium B5	0.4 mg	0.298 mg
Vitaminium B6	0.154 mg	0.061 mg
Vitaminium B9 (Folic acid)	27 mg	16 mg
Vitaminium C	21 mg	9 mg
Vitaminium E	1.44 mg	1.06 mg
Vitaminium K	1.1 mg	1.1 mg
Beta karoten	4226 mg	3100 mg

More Calories in Butternut squash

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

Butternut squash has 45 kcal per 100g and pumpkin 26 kcal per 100g so it is pretty easy to calculate that the difference is about 73%.

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

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

Butternut squash And Pumpkin Nutrition Difference

Calories:
butternut squash - 73% more than pumpkin
Carbohydrates:
butternut squash - 80% more than pumpkin
Fat:
pumpkin - 0% more than butternut squash
Dietary fiber:
butternut squash - 300% more than pumpkin
Protein:
pumpkin - 0% more than butternut squash

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The same amount of protein

It is aslo easy to see see that there is the same amount of protein in butternut squash and pumpkin - 1g/100g.

More carbohydrates in butternut squash

In butternut squash is more carbohydrates than in pumpkin.

There is 6.5g/100g of carbohydrates in pumpkin and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 80%.

The same amount of fats

There is the same amount of fat in butternut squash and pumpkin - 0.1g/100g.