Asparagus vs butternut squash: which is healthier?
They are about equally nutrient-dense: asparagus scores 96/100 and butternut squash 95/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Asparagus
20 kcal per 100 g. 5 spears: 80 g
Butternut squash
45 kcal per 100 g. 1 cup cubes: 140 g
Which to pick for your goal
- Fewer caloriesAsparagus20 vs 45 kcal per 100 g
- More proteinAsparagus2.2 vs 1 g per 100 g
- More fiberAbout even2.1 vs 2 g per 100 g
- Less sugarAbout even1.9 vs 2.2 g per 100 g
- More potassiumButternut squash202 vs 352 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Asparagus, 100 g | Butternut squash, 100 g | Asparagus, 80 g | Butternut squash, 140 g |
|---|---|---|---|---|
| Calories | 20 kcal | 45 kcal | 16 kcal | 63 kcal |
| Protein | 2.2 g | 1 g | 1.8 g | 1.4 g |
| Carbohydrates | 3.9 g | 12 g | 3.1 g | 16 g |
| Sugars | 1.9 g | 2.2 g | 1.5 g | 3.1 g |
| Fiber | 2.1 g | 2 g | 1.7 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 | 5.6 mg | 21 mg | 4.5 mg | 29 mg |
| Vitamin A | 38 µg | 532 µg | 30 µg | 745 µg |
| Potassium | 202 mg | 352 mg | 162 mg | 493 mg |
| Iron | 2.1 mg | 0.7 mg | 1.7 mg | 1 mg |
| Calcium | 24 mg | 48 mg | 19 mg | 67 mg |
| Magnesium | 14 mg | 34 mg | 11 mg | 48 mg |
| Sodium | 2 mg | 4 mg | 1.6 mg | 5.6 mg |
Last updated . Scores use the HowHealthyIs Score method.