Butternut Squash vs Yam: Nutrition Guide
Where is more calories, protein, carbs - what is more healthy?
Yam vs Butternut squash: Nutrition Comparison
per 100g | Butternut squash | Yam |
---|---|---|
Calories | 45 | 108 |
Carbohydrates | 11.69 g | 27.88 g |
Fat | 0.1 g | 0.17 g |
Dietary fiber | 2 g | 4.1 g |
Protein | 1 g | 1.53 g |
Calcium | 48 mg | 17 mg |
Iron | 0.7 mg | 0.54 mg |
Magnessium | 34 mg | 21 mg |
Phosphorus | 33 mg | 55 mg |
Potassium | 352 mg | 816 mg |
Sodium | 4 mg | 9 mg |
Zink | 0.15 mg | 0.24 mg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.112 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.032 mg |
Vitaminium B3 (Niacin) | 1.2 mg | 0.552 mg |
Vitaminium B5 | 0.4 mg | 0.314 mg |
Vitaminium B6 | 0.154 mg | 0.293 mg |
Vitaminium B9 (Folic acid) | 27 mg | 23 mg |
Vitaminium C | 21 mg | 17.1 mg |
Vitaminium E | 1.44 mg | 0.35 mg |
Vitaminium K | 1.1 mg | 2.3 mg |
Beta karoten | 4226 mg | 83 mg |
Less Calories in Butternut squash
At first glance, you can see that in butternut squash is much less calories than in yam.
Butternut squash has 45 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 140%.
In butternut squash and in yam most calories came from carbs.
See tables below to compare butternut squash with yam in details.
Butternut squash And Yam Nutrition Difference
- Calories:
yam - 140% more than butternut squash - Carbohydrates:
yam - 138% more than butternut squash - Fat:
yam - 70% more than butternut squash - Dietary fiber:
yam - 105% more than butternut squash - Protein:
yam - 53% more than butternut squash
Less protein in butternut squash
It is aslo easy to see see that in butternut squash is less protein than in yam.
There is 1.53g per 100g of yam and 1g per 100g of butternut squash so using simple math we can see that difference is about 53%.
Less carbohydrates in butternut squash
In butternut squash is less carbohydrates than in yam.
There is 27.88g/100g of carbohydrates in yam and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 138%.
Less fat in butternut squash
In butternut squash is less fats than in yam.
The tables above show us that there is 0.17g/100g of fats in yam and 0.1g/100g in butternut squash. In this case difference is about 70%.
Butternut squash
45kcal- Calories45
- Carbohydrates11.69 g
- Fat0.1 g
- Dietary fiber2 g
- Protein1 g
100g | ounce | single piece | cup | half cup | cup | mashed
Calories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Yam
108kcal- Calories108
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
Calories source
- 94% CARBS
- 5% PROTEIN
- 1% FAT
Vitamins: yam vs butternut squash
- Vitaminium B1 (Thiamine):
yam - 12% more than butternut squash - Vitaminium B2 (riboflavin):
yam - 60% more than butternut squash - Vitaminium B3 (Niacin):
butternut squash - 117% more than yam - Vitaminium B5:
butternut squash - 27% more than yam - Vitaminium B6:
yam - 90% more than butternut squash - Vitaminium B9 (Folic acid):
butternut squash - 17% more than yam - Vitaminium C:
butternut squash - 23% more than yam - Vitaminium E:
butternut squash - 311% more than yam - Vitaminium K:
yam - 109% more than butternut squash - Beta karoten:
butternut squash - 4992% more than yam
Minerals: butternut squash vs yam
- Calcium:
butternut squash - 182% more than yam - Iron:
butternut squash - 30% more than yam - Magnessium:
butternut squash - 62% more than yam - Phosphorus:
yam - 67% more than butternut squash - Potassium:
yam - 132% more than butternut squash - Sodium:
yam - 125% more than butternut squash - Zink:
yam - 60% more than butternut squash
Compares of butternut squash
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Compares of yam
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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