Butternut squash vs sweet potato: which is healthier?
Butternut squash is more nutrient-dense, scoring 95/100 against 88/100 for sweet potato. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Butternut squash
45 kcal per 100 g. 1 cup cubes: 140 g
Higher scoreSweet potato
90 kcal per 100 g. 1 medium, baked: 114 g
Which to pick for your goal
- Fewer caloriesButternut squash45 vs 90 kcal per 100 g
- More proteinSweet potato1 vs 2 g per 100 g
- More fiberSweet potato2 vs 3.3 g per 100 g
- Less sugarButternut squash2.2 vs 6.5 g per 100 g
- More potassiumSweet potato352 vs 475 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Butternut squash, 100 g | Sweet potato, 100 g | Butternut squash, 140 g | Sweet potato, 114 g |
|---|---|---|---|---|
| Calories | 45 kcal | 90 kcal | 63 kcal | 103 kcal |
| Protein | 1 g | 2 g | 1.4 g | 2.3 g |
| Carbohydrates | 12 g | 21 g | 16 g | 24 g |
| Sugars | 2.2 g | 6.5 g | 3.1 g | 7.4 g |
| Fiber | 2 g | 3.3 g | 2.8 g | 3.8 g |
| Fat | 0.1 g | 0.1 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 21 mg | 20 mg | 29 mg | 22 mg |
| Vitamin A | 532 µg | 961 µg | 745 µg | 1096 µg |
| Potassium | 352 mg | 475 mg | 493 mg | 542 mg |
| Iron | 0.7 mg | 0.7 mg | 1 mg | 0.8 mg |
| Calcium | 48 mg | 38 mg | 67 mg | 43 mg |
| Magnesium | 34 mg | 27 mg | 48 mg | 31 mg |
| Sodium | 4 mg | 36 mg | 5.6 mg | 41 mg |
Last updated . Scores use the HowHealthyIs Score method.