Butternut Squash vs Sweet Potato: All Nutritional Differences

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

Rating: 4.2 on 23 votes.
Marcin PiotrowiczMarcin Piotrowicz
Butternut squash - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Butternut squash vs sweet potato - where is more calories?

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

Butternut squash has 45 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 91 %.

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

butternut squash or sweet potato - where is more nutrients?

Butternut squash vs sweet potato: detailed nutrition, vitamins and minerals comparison

per 100gButternut squashSweet potato
Calories45 86
Carbohydrates11.69 g20.12 g
Fat0.1 g0.05 g
Dietary fiber2 g3 g
Protein1 g1.6 g
Calcium48 mg30 mg
Iron0.7 mg0.61 mg
Magnessium34 mg25 mg
Phosphorus33 mg47 mg
Potassium352 mg337 mg
Sodium4 mg55 mg
Zink0.15 mg0.3 mg
Vitaminium B1 (Thiamine)0.1 mg0.078 mg
Vitaminium B2 (riboflavin)0.02 mg0.061 mg
Vitaminium B3 (Niacin)1.2 mg0.557 mg
Vitaminium B50.4 mg0.8 mg
Vitaminium B60.154 mg0.209 mg
Vitaminium B9 (Folic acid)27 mg11 mg
Vitaminium C21 mg2.4 mg
Vitaminium E1.44 mg0.26 mg
Vitaminium K1.1 mg1.8 mg
Beta karoten4226 mg8509 mg

Where is more protein?

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

There is 1.6g per 100g of sweet potato and 1g per 100g of butternut squash so using simple math we can see that difference is about 60 %.

Where is more carbs?

In butternut squash is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 72 %.

Where is more fats?

In butternut squash is more fats than in sweet potato.

Tables below show us that there is 0.05g/100g of fats in sweet potato and 0.1g/100g in butternut squash. In this case difference is about 50 %.

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

Butternut squash

45kcal
  • 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

Energy content

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

Sweet potato

86kcal
  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Energy content

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

butternut squash or sweet potato - where is more vitamins?

butternut squash or sweet potato - where is more minerals?

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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