Butternut Squash vs Yam: All Nutritional Differences

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

Rating: 4.3 on 13 votes.
Marcin PiotrowiczMarcin Piotrowicz
Butternut squash - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Fact 1: There is 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 108 kcal per 100g so it is pretty easy to calculate that the difference is about 140%.

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

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

Fact 2: Butternut squash And Yam Nutrition Difference

Yam vs Butternut squash: Vitamins and Minerals Comparison

per 100gButternut squashYam
Calories45 108
Carbohydrates11.69 g27.88 g
Fat0.1 g0.17 g
Dietary fiber2 g4.1 g
Protein1 g1.53 g
Calcium48 mg17 mg
Iron0.7 mg0.54 mg
Magnessium34 mg21 mg
Phosphorus33 mg55 mg
Potassium352 mg816 mg
Sodium4 mg9 mg
Zink0.15 mg0.24 mg
Vitaminium B1 (Thiamine)0.1 mg0.112 mg
Vitaminium B2 (riboflavin)0.02 mg0.032 mg
Vitaminium B3 (Niacin)1.2 mg0.552 mg
Vitaminium B50.4 mg0.314 mg
Vitaminium B60.154 mg0.293 mg
Vitaminium B9 (Folic acid)27 mg23 mg
Vitaminium C21 mg17.1 mg
Vitaminium E1.44 mg0.35 mg
Vitaminium K1.1 mg2.3 mg
Beta karoten4226 mg83 mg

Less protein in butternut squash

It is aslo easy to see see that in butternut squash is less protein than in yam.

There is 1.53g per 100g of yam and 1g per 100g of butternut squash so using simple math we can see that difference is about 53%.

Less carbohydrates in butternut squash

In butternut squash is less carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 138%.

Less fat in butternut squash

In butternut squash is less fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.1g/100g in butternut squash. In this case difference is about 70%.

Butternut squash

  • Calories45
  • Carbohydrates11.69 g
  • Fat0.1 g
  • Dietary fiber2 g
  • Protein1 g
Butternut squash calories per:
100g | ounce | single piece | cup | half cup | cup | mashed

Calories source

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


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
100g | ounce | single piece | cup | cubes

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT

Vitamins: yam vs butternut squash

Minerals: butternut squash vs yam

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style 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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