Butternut Squash vs Yellow Squash : Calories & Nutrition Showdown



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

Butternut squash vs Yellow squash
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.
Yellow Squash
Serving size:
  change
one yellow squash (196g)cup (113g)half cup (56.5g)
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%

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 Yellow Squash 100g Compare


per 100gButternut squashYellow squash
Calories45 16
Carbohydrates11.69 g3.35 g
Fat0.1 g0.18 g
Dietary fiber2 g1.1 g
Protein1 g1.21 g
Calcium48 mg15 mg
Iron0.7 mg0.35 mg
Magnessium34 mg17 mg
Potassium352 mg262 mg
Sodium4 mg2 mg
Vitaminium B1 (Thiamine)0.1 mg0.048 mg
Vitaminium B2 (riboflavin)0.02 mg0.142 mg
Vitaminium B3 (Niacin)1.2 mg0.487 mg
Vitaminium B60.154 mg0.218 mg
Vitaminium B9 (Folic acid)27 mg0.029 mg
Vitaminium C21 mg17 mg
Vitaminium E1.44 mg0.12 mg
Vitaminium K1.1 µg0.003 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

45kcal

Calories source

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

Yellow squash 100g

16kcal

Calories source

  • 67% CARBS
  • 24% PROTEIN
  • 8% 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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