Butternut Squash vs Sweet Potato: Nutrition, Calories & Protein Compared


Butternut squash vs Sweet potato
Nutrition Facts
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Butternut Squash vs Sweet Potato 100g Compare
per 100g | Butternut squash | Sweet potato |
---|---|---|
Calories | 45 | 86 |
Carbohydrates | 11.69 g | 20.12 g |
Fat | 0.1 g | 0.05 g |
Dietary fiber | 2 g | 3 g |
Protein | 1 g | 1.57 g |
Calcium | 48 mg | 30 mg |
Iron | 0.7 mg | 0.61 mg |
Magnessium | 34 mg | 25 mg |
Potassium | 352 mg | 337 mg |
Sodium | 4 mg | 55 mg |
Vitaminium A | 10630 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 1.2 mg | 0.557 mg |
Vitaminium B5 | 0.4 mg | 0.8 mg |
Vitaminium B6 | 0.154 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 27 mg | 0.011 mg |
Vitaminium C | 21 mg | 2.4 mg |
Vitaminium E | 1.44 mg | 0.26 mg |
Vitaminium K | 1.1 µg | 0.002 µg |
Beta karoten | 4226 mg | 8509 mg |
When it comes to choosing between butternut squash and sweet potato, you might find yourself wondering which one packs more nutritional punch. Both are celebrated for their health benefits, delicious taste, and versatility in recipes. However, diving deeper into their nutritional profiles reveals some interesting facts that might help you decide which one to include in your next meal.
A Closer Look at Butternut Squash and Sweet Potato
Butternut squash, with its smooth, beige exterior and vibrant orange flesh, is a winter squash known for its sweet and nutty flavor. It's a popular ingredient in soups, stews, and baked dishes. On the other hand, sweet potatoes are root vegetables with a variety of skin colors ranging from beige to purple, and their flesh can be orange, white, or even purple. They are often roasted, mashed, or used in pies and other desserts.
Nutritional Breakdown: Butternut Squash vs. Sweet Potato
When comparing the nutritional content of butternut squash and sweet potato, it's clear that both vegetables are healthful choices, but they have some differences worth noting.
- Calories: Butternut squash has significantly fewer calories than sweet potato, with 45 calories per 100 grams compared to sweet potato's 86 calories.
- Carbohydrates and Fiber: Sweet potatoes are higher in both carbohydrates and fiber, which can be beneficial for energy and digestive health.
- Fat and Protein: Both vegetables contain minimal fat and are comparable in protein content, making them excellent choices for those watching their fat intake.
- Vitamins and Minerals: Butternut squash is an outstanding source of Vitamin A and Vitamin C, providing a substantial amount of these essential nutrients. Sweet potatoes, however, are not far behind, especially in Vitamin A content. They also offer slightly more iron and zinc than butternut squash.
Additionally, both butternut squash and sweet potato are free from cholesterol and gluten, making them great options for various dietary needs.
Health Benefits and Culinary Uses
Butternut squash and sweet potatoes are not only nutritious but also offer several health benefits, including improved eye health due to their high Vitamin A content, enhanced immune function from Vitamin C, and better heart health thanks to their fiber content. Furthermore, the antioxidants found in both vegetables can help reduce inflammation and protect against chronic diseases.
In the kitchen, both butternut squash and sweet potato are incredibly versatile. Butternut squash can be roasted, pureed for soups, or even used in baking. Sweet potatoes can also be roasted, as well as mashed, turned into fries, or used in sweet desserts. The possibilities are endless, allowing you to enjoy these nutritious vegetables in a variety of delicious ways.
Conclusion
Ultimately, the choice between butternut squash and sweet potato depends on your personal dietary needs and taste preferences. Both offer a wealth of nutrients and health benefits, making them excellent additions to a balanced diet. Whether you're looking for lower-calorie options or trying to increase your intake of vitamins and minerals, incorporating both butternut squash and sweet potato into your meals can be a delicious way to boost your health.
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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