Broccoli vs butternut squash: which is healthier?

They are about equally nutrient-dense: broccoli scores 94/100 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.

Broccoli

94/100Excellent nutrient density

34 kcal per 100 g. 1 cup chopped: 91 g

Butternut squash

95/100Excellent nutrient density

45 kcal per 100 g. 1 cup cubes: 140 g

Which to pick for your goal

Fewer caloriesBroccoli34 vs 45 kcal per 100 g
More proteinBroccoli2.8 vs 1 g per 100 g
More fiberBroccoli2.6 vs 2 g per 100 g
Less sugarBroccoli1.7 vs 2.2 g per 100 g
More potassiumButternut squash316 vs 352 mg per 100 g
Less saturated fatAbout even0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Broccoli, 100 g	Butternut squash, 100 g	Broccoli, 91 g	Butternut squash, 140 g
Calories	34 kcal	45 kcal	31 kcal	63 kcal
Protein	2.8 g	1 g	2.6 g	1.4 g
Carbohydrates	6.6 g	12 g	6 g	16 g
Sugars	1.7 g	2.2 g	1.5 g	3.1 g
Fiber	2.6 g	2 g	2.4 g	2.8 g
Fat	0.4 g	0.1 g	0.3 g	0.1 g
Saturated fat	0.1 g	<0.1 g	0.1 g	<0.1 g
Vitamin C	89 mg	21 mg	81 mg	29 mg
Vitamin A	31 µg	532 µg	28 µg	745 µg
Potassium	316 mg	352 mg	288 mg	493 mg
Iron	0.7 mg	0.7 mg	0.7 mg	1 mg
Calcium	47 mg	48 mg	43 mg	67 mg
Magnesium	21 mg	34 mg	19 mg	48 mg
Sodium	33 mg	4 mg	30 mg	5.6 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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