Butternut squash vs Yam: Which Has More Calories?

Per 100 g, Butternut squash has 45 kcal and Yam has 118 kcal, so Butternut squash has 62% fewer calories.

Yam has more fiber (4.1 g vs 2 g). Yam has more carbohydrates (27.9 g vs 11.7 g). Relative to calories, Butternut squash is the better protein source (2.22 g vs 1.3 g of protein per 100 kcal).

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

Nutrition Facts

Butternut Squash
Serving size:
  change
one butternut squash (520g)cup (205g)half cup (102.5g)cup, mashed (245g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.
Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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 Yam 100g Compare

per 100g Butternut squash Yam
Calories 45 118
Carbohydrates 11.69 g 27.88 g
Fat 0.1 g 0.17 g
Dietary fiber 2 g 4.1 g
Protein 1 g 1.53 g
Calcium 48 mg 17 mg
Iron 0.7 mg 0.54 mg
Magnessium 34 mg 21 mg
Potassium 352 mg 816 mg
Sodium 4 mg 9 mg
Vitaminium A 10630 IU 138 IU
Vitaminium B1 (Thiamine) 0.1 mg 0.112 mg
Vitaminium B2 (riboflavin) 0.02 mg 0.032 mg
Vitaminium B3 (Niacin) 1.2 mg 0.552 mg
Vitaminium B5 0.4 mg 0.314 mg
Vitaminium B6 0.154 mg 0.293 mg
Vitaminium B9 (Folic acid) 27 µg 0.023 µg
Vitaminium C 21 mg 17.1 mg
Vitaminium E 1.44 mg 0.35 mg
Vitaminium K 1.1 µg 0.002 µg
Beta karoten 4226 µg 83 µg

Less Calories in Butternut squash

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

Butternut squash has 45 kcal per 100g and yam 118 kcal per 100g so it is pretty easy to calculate that the difference is about 162%.

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

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

Butternut squash 100g

45kcal

Calories source

  • 91% CARBS.
  • 8% PROTEIN
  • 2% FAT
Butternut squash calories per:
100g | ounce | single piece | cup | half cup | cup | mashed

Yam 100g

118kcal

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT
Yam calories per:
100g | ounce | single piece | cup | cubes

Compares of butternut squash

Compares of yam

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.