Butternut Squash vs Zucchini: Make Healthy Choices

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

Marcin Piotrowicz, healthy lifestyle promoter

Butternut squash - calories, kcal, weight, nutrition

Zucchini vs Butternut squash: Nutrition Comparison

per 100g	Butternut squash	Zucchini
Calories	45	17
Carbohydrates	11.69 g	3.11 g
Fat	0.1 g	0.32 g
Dietary fiber	2 g	1 g
Protein	1 g	1.21 g
Calcium	48 mg	16 mg
Iron	0.7 mg	0.37 mg
Magnessium	34 mg	18 mg
Phosphorus	33 mg	38 mg
Potassium	352 mg	261 mg
Sodium	4 mg	8 mg
Zink	0.15 mg	0.32 mg
Vitaminium B1 (Thiamine)	0.1 mg	0.045 mg
Vitaminium B2 (riboflavin)	0.02 mg	0.094 mg
Vitaminium B3 (Niacin)	1.2 mg	0.451 mg
Vitaminium B5	0.4 mg	0.204 mg
Vitaminium B6	0.154 mg	0.163 mg
Vitaminium B9 (Folic acid)	27 mg	24 mg
Vitaminium C	21 mg	17.9 mg
Vitaminium E	1.44 mg	0.12 mg
Vitaminium K	1.1 mg	4.3 mg
Beta karoten	4226 mg	120 mg

More Calories in Butternut squash

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

Butternut squash has 45 kcal per 100g and zucchini 17 kcal per 100g so it is pretty easy to calculate that the difference is about 165%.

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

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

Butternut squash And Zucchini Nutrition Difference

Calories:
butternut squash - 165% more than zucchini
Carbohydrates:
butternut squash - 276% more than zucchini
Fat:
zucchini - 220% more than butternut squash
Dietary fiber:
butternut squash - 100% more than zucchini
Protein:
zucchini - 21% more than butternut squash

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Less protein in butternut squash

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

There is 1.21g per 100g of zucchini and 1g per 100g of butternut squash so using simple math we can see that difference is about 21%.

More carbohydrates in butternut squash

In butternut squash is more carbohydrates than in zucchini.

There is 3.11g/100g of carbohydrates in zucchini and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 276%.

Less fat in butternut squash

In butternut squash is less fats than in zucchini.

The tables above show us that there is 0.32g/100g of fats in zucchini and 0.1g/100g in butternut squash. In this case difference is about 220%.