Brussels sprouts vs butternut squash: which is healthier?
They are about equally nutrient-dense: Brussels sprouts 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.
Brussels sprouts
43 kcal per 100 g. 1 cup: 88 g
Butternut squash
45 kcal per 100 g. 1 cup cubes: 140 g
Which to pick for your goal
- Fewer caloriesAbout even43 vs 45 kcal per 100 g
- More proteinBrussels sprouts3.4 vs 1 g per 100 g
- More fiberBrussels sprouts3.8 vs 2 g per 100 g
- Less sugarAbout even2.2 vs 2.2 g per 100 g
- More potassiumAbout even389 vs 352 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Brussels sprouts, 100 g | Butternut squash, 100 g | Brussels sprouts, 88 g | Butternut squash, 140 g |
|---|---|---|---|---|
| Calories | 43 kcal | 45 kcal | 38 kcal | 63 kcal |
| Protein | 3.4 g | 1 g | 3 g | 1.4 g |
| Carbohydrates | 8.9 g | 12 g | 7.9 g | 16 g |
| Sugars | 2.2 g | 2.2 g | 1.9 g | 3.1 g |
| Fiber | 3.8 g | 2 g | 3.3 g | 2.8 g |
| Fat | 0.3 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 | 85 mg | 21 mg | 75 mg | 29 mg |
| Vitamin A | 38 µg | 532 µg | 33 µg | 745 µg |
| Potassium | 389 mg | 352 mg | 342 mg | 493 mg |
| Iron | 1.4 mg | 0.7 mg | 1.2 mg | 1 mg |
| Calcium | 42 mg | 48 mg | 37 mg | 67 mg |
| Magnesium | 23 mg | 34 mg | 20 mg | 48 mg |
| Sodium | 25 mg | 4 mg | 22 mg | 5.6 mg |
Last updated . Scores use the HowHealthyIs Score method.