Acorn squash vs butternut squash: which is healthier?
Butternut squash is more nutrient-dense, scoring 97/100 against 84/100 for acorn squash. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Acorn squash
40 kcal per 100 g. 1 cup cubes: 140 g
Butternut squash
45 kcal per 100 g. 1 cup cubes: 140 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAcorn squash40 vs 45 kcal per 100 g
- More proteinAbout even0.8 vs 1 g per 100 g
- More fiberButternut squash1.5 vs 2 g per 100 g
- Less sugarAcorn squash0 vs 2.2 g per 100 g
- More potassiumAbout even347 vs 352 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Acorn squash, 100 g | Butternut squash, 100 g | Acorn squash, 140 g | Butternut squash, 140 g |
|---|---|---|---|---|
| Calories | 40 kcal | 45 kcal | 56 kcal | 63 kcal |
| Protein | 0.8 g | 1 g | 1.1 g | 1.4 g |
| Carbohydrates | 10 g | 12 g | 15 g | 16 g |
| Sugars | 0 g | 2.2 g | 0 g | 3.1 g |
| Fiber | 1.5 g | 2 g | 2.1 g | 2.8 g |
| Fat | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 11 mg | 21 mg | 15 mg | 29 mg |
| Vitamin A | 18 µg | 532 µg | 25 µg | 745 µg |
| Potassium | 347 mg | 352 mg | 486 mg | 493 mg |
| Iron | 0.7 mg | 0.7 mg | 1 mg | 1 mg |
| Calcium | 33 mg | 48 mg | 46 mg | 67 mg |
| Magnesium | 32 mg | 34 mg | 45 mg | 48 mg |
| Sodium | 3 mg | 4 mg | 4.2 mg | 5.6 mg |
Last updated . Scores use the HowHealthyIs Score method.