Butternut Squash vs Potato: Nutrition Guide

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

Marcin Piotrowicz, healthy lifestyle promoter

Butternut squash - calories, kcal, weight, nutrition

Potato vs Butternut squash: Nutrition Comparison

per 100g	Butternut squash	Potato
Calories	45	77
Carbohydrates	11.69 g	17.49 g
Fat	0.1 g	0.1 g
Dietary fiber	2 g	2.1 g
Protein	1 g	2.05 g
Calcium	48 mg	12 mg
Iron	0.7 mg	0.81 mg
Magnessium	34 mg	23 mg
Phosphorus	33 mg	57 mg
Potassium	352 mg	425 mg
Sodium	4 mg	6 mg
Zink	0.15 mg	0.3 mg
Vitaminium B1 (Thiamine)	0.1 mg	0.081 mg
Vitaminium B2 (riboflavin)	0.02 mg	0.032 mg
Vitaminium B3 (Niacin)	1.2 mg	1.061 mg
Vitaminium B5	0.4 mg	0.279 mg
Vitaminium B6	0.154 mg	0.298 mg
Vitaminium B9 (Folic acid)	27 mg	15 mg
Vitaminium C	21 mg	19.7 mg
Vitaminium K	1.1 mg	2 mg
Beta karoten	4226 mg	4 mg

Less Calories in Butternut squash

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

Butternut squash has 45 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 71%.

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

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

Butternut squash And Potato Nutrition Difference

Calories:
potato - 71% more than butternut squash
Carbohydrates:
potato - 50% more than butternut squash
Fat:
potato - 0% more than butternut squash
Dietary fiber:
potato - 5% more than butternut squash
Protein:
potato - 105% 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 potato.

There is 2.05g per 100g of potato and 1g per 100g of butternut squash so using simple math we can see that difference is about 105%.

Less carbohydrates in butternut squash

In butternut squash is less carbohydrates than in potato.

There is 17.49g/100g of carbohydrates in potato and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 50%.

The same amount of fats

There is the same amount of fat in butternut squash and potato - 0.1g/100g.