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



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

Butternut squash vs Sweet 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.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated 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 Sweet Potato 100g Compare


per 100gButternut squashSweet potato
Calories45 86
Carbohydrates11.69 g20.12 g
Fat0.1 g0.05 g
Dietary fiber2 g3 g
Protein1 g1.57 g
Calcium48 mg30 mg
Iron0.7 mg0.61 mg
Magnessium34 mg25 mg
Potassium352 mg337 mg
Sodium4 mg55 mg
Vitaminium A10630 µg14187 µg
Vitaminium B1 (Thiamine)0.1 mg0.078 mg
Vitaminium B2 (riboflavin)0.02 mg0.061 mg
Vitaminium B3 (Niacin)1.2 mg0.557 mg
Vitaminium B50.4 mg0.8 mg
Vitaminium B60.154 mg0.209 mg
Vitaminium B9 (Folic acid)27 mg0.011 mg
Vitaminium C21 mg2.4 mg
Vitaminium E1.44 mg0.26 mg
Vitaminium K1.1 µg0.002 µg
Beta karoten4226 mg8509 mg
Butternut Squash vs Sweet Potato: A Nutritional Comparison

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

45kcal

Calories source

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

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% 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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