Butternut Squash vs Spinach: Calories & Nutrition Showdown


Butternut squash vs Spinach
Nutrition Facts
Butternut Squash
Serving size:
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Amount Per Serving:
Serving size:
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one butternut squash (520g)cup (205g)half cup (102.5g)cup, mashed (245g)
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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.
Spinach
Serving size:
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Amount Per Serving:
Serving size:
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handful (28g)tablespoon (5g)cup (30g)half cup (15g)
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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.
Butternut Squash vs Spinach 100g Compare
per 100g | Butternut squash | Spinach |
---|---|---|
Calories | 45 | 23 |
Carbohydrates | 11.69 g | 3.63 g |
Fat | 0.1 g | 0.39 g |
Dietary fiber | 2 g | 2.2 g |
Protein | 1 g | 2.86 g |
Calcium | 48 mg | 99 mg |
Iron | 0.7 mg | 2.71 mg |
Magnessium | 34 mg | 79 mg |
Potassium | 352 mg | 558 mg |
Sodium | 4 mg | 79 mg |
Zink | 0.15 mg | 0.53 mg |
Vitaminium A | 10630 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 1.2 mg | 0.724 mg |
Vitaminium B5 | 0.4 mg | 0.065 mg |
Vitaminium B6 | 0.154 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 27 mg | 194 mg |
Vitaminium C | 21 mg | 28.1 mg |
Vitaminium E | 1.44 mg | 2.03 mg |
Vitaminium K | 1.1 µg | 482.9 µg |
Beta karoten | 4226 mg | 5626 mg |
When it comes to filling your plate with vibrant, nutrient-packed vegetables, butternut squash and spinach are two standout choices that offer a plethora of health benefits along with their distinct flavors and textures. Both are celebrated for their versatility in the kitchen and their powerful nutritional profiles, but how do they compare when placed side by side? Let's delve into the world of **Butternut Squash vs. Spinach** and discover what sets these superfoods apart. ### Butternut Squash: A Fall Favorite Butternut squash, with its sweet, nutty taste, is a favorite ingredient in autumnal dishes. Beyond its delightful flavor, this winter squash is a powerhouse of vitamins and minerals. It boasts a high content of Vitamin A, with **10,630 IU** per serving, contributing significantly to eye health, skin vitality, and immune function. Butternut squash is also a good source of fiber, offering **2g** per serving, which aids in digestion and promotes a feeling of fullness. ### Spinach: The Green Superfood Spinach, on the other hand, is a leafy green that has long been celebrated for its nutritional richness. It's packed with Vitamin K, providing an astounding **482.9mcg** per serving, which is essential for bone health and blood clotting. Spinach is also high in iron, with **2.71mg** per serving, making it a great choice for supporting energy levels and combating fatigue. ### Nutritional Showdown: Butternut Squash vs. Spinach When comparing the two, it's clear that each brings its own set of nutritional benefits to the table. - **Calories**: Butternut squash has **45 calories** per serving, while spinach has only **23**, making spinach a lighter option for those monitoring their calorie intake.
- **Carbohydrates**: With **11.69g** of carbs, butternut squash is higher in carbohydrates than spinach, which has **3.63g**. This makes butternut squash a better energy source, while spinach is a low-carb option.
- **Fiber**: Both vegetables are good sources of fiber, but spinach edges out slightly with **2.2g** compared to butternut squash's **2g**.
- **Protein**: Spinach offers more protein, with **2.86g** per serving, compared to butternut squash's **1g**, making it a favorable option for those looking to increase their protein intake.
- **Vitamins and Minerals**: While butternut squash is an excellent source of Vitamin A and C, spinach provides more Vitamin K, iron, and magnesium, making both vegetables nutritional powerhouses in their own right. ### The Verdict Choosing between butternut squash and spinach ultimately comes down to personal preference and nutritional needs. For those looking for a low-calorie, high-iron option, spinach is a perfect choice. Meanwhile, butternut squash is ideal for those seeking a sweet, filling vegetable that's rich in Vitamin A and fiber. Incorporating both butternut squash and spinach into your diet can provide a wide range of health benefits, from improved eye health to stronger bones. Whether you're whipping up a hearty butternut squash soup or tossing fresh spinach into a salad, you're making a choice that's not only delicious but incredibly beneficial for your overall health. **Butternut Squash vs. Spinach**—no matter which you choose, you're opting for nutrient-dense, flavorful foods that can play a significant role in a balanced, healthy diet. Why not enjoy the best of both worlds and include both in your meal planning for an unbeatable combination of taste and nutrition?
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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