Butternut Squash vs Yellow Squash : Calories & Nutrition Showdown


Butternut squash vs Yellow squash
Nutrition Facts
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Butternut Squash vs Yellow Squash 100g Compare
per 100g | Butternut squash | Yellow squash |
---|---|---|
Calories | 45 | 16 |
Carbohydrates | 11.69 g | 3.35 g |
Fat | 0.1 g | 0.18 g |
Dietary fiber | 2 g | 1.1 g |
Protein | 1 g | 1.21 g |
Calcium | 48 mg | 15 mg |
Iron | 0.7 mg | 0.35 mg |
Magnessium | 34 mg | 17 mg |
Potassium | 352 mg | 262 mg |
Sodium | 4 mg | 2 mg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.048 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.142 mg |
Vitaminium B3 (Niacin) | 1.2 mg | 0.487 mg |
Vitaminium B6 | 0.154 mg | 0.218 mg |
Vitaminium B9 (Folic acid) | 27 mg | 0.029 mg |
Vitaminium C | 21 mg | 17 mg |
Vitaminium E | 1.44 mg | 0.12 mg |
Vitaminium K | 1.1 µg | 0.003 µg |
Discover the Nutritional and Culinary World of Butternut and Yellow Squash
When it comes to the squash family, Butternut and Yellow squash stand out not only for their distinct shapes and colors but also for their unique nutritional profiles and culinary uses. Both of these squash varieties bring a wealth of health benefits and flavors to the table, making them beloved by chefs and nutritionists alike. Let's dive into the interesting facts and differences between Butternut squash and Yellow squash that might just inspire your next meal.
Butternut Squash: A Fall Favorite
Butternut squash, with its sweet, nutty taste and vibrant orange flesh, is a hallmark of fall cuisine. It is known for its pear-like shape and smooth, creamy texture when cooked. This variety is not just a pleasure to eat; it's also packed with vitamins A and C, magnesium, and potassium, making it an excellent choice for boosting immunity and overall health.
Yellow Squash: The Versatile Summer Squash
Yellow squash, often called summer squash, boasts a milder flavor and a slightly softer texture compared to its winter counterparts. Its bright yellow skin adds a pop of color to any dish. Yellow squash is high in vitamin C and low in calories, making it a perfect ingredient for those looking to maintain a healthy weight without sacrificing flavor.
Nutritional Comparison
When comparing the nutritional content of Butternut and Yellow squash, it's clear that both have their merits. Butternut squash is higher in calories and carbohydrates but also comes packed with a higher content of fiber and vitamins, particularly vitamin A, which is essential for vision and immune function. On the other hand, Yellow squash is lower in calories and carbs but provides more vitamin B6, which is important for brain health and metabolism.
- Calories: Butternut squash has 45 calories per 100 grams, whereas Yellow squash has only 16, making Yellow squash a lighter option.
- Fiber: Butternut squash provides 2 grams of fiber per 100 grams, contributing to digestive health, compared to Yellow squash's 1.1 grams.
- Vitamin A: Butternut squash is a powerhouse of vitamin A, with 10630 IU, significantly higher than Yellow squash, which is often not listed for this nutrient.
- Vitamin C: Both squashes are good sources of vitamin C, with Butternut providing 21 mg and Yellow squash providing 17 mg per 100 grams.
Culinary Uses
Butternut squash is incredibly versatile in the kitchen. It can be roasted, mashed, pureed for soups, or even used in baking, thanks to its sweet flavor. Yellow squash, with its softer texture, is perfect for sautéing, grilling, or being incorporated into stews and casseroles. Both can be spiralized for a nutritious, low-carb pasta alternative.
Conclusion
Whether you prefer the sweet, dense flesh of Butternut squash or the tender, mild taste of Yellow squash, both of these vegetables are nutritious additions to your diet. Each brings its unique set of vitamins, minerals, and flavors to the table, making them versatile ingredients in a variety of dishes. So, the next time you're at the grocery store, consider picking up one of each and exploring the diverse culinary world of squashes.
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Yellow squash 100g
16kcalCalories source
- 67% CARBS
- 24% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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