Nutrition Comparison
Butternut Squash vs Sweet Potato
Side-by-side nutrition face-off — all values per 100 grams
Calories
45 kcalvs86 kcal
Butternut Squash wins
Protein
1gvs1.6g
Sweet Potato wins
Fat
0.1gvs0.1g
Tied
Butternut SquashSweet Potato
45 kcalCalories86 kcal
1gProtein1.6g
12gCarbs20g
0.1gFat0.1g
2gFiber3g
2.2gSugar4.2g
4mgSodium55mg
| Nutrient | Butternut Squash | Sweet Potato | Winner |
|---|---|---|---|
| Calories | 45kcal | 86kcal | Butternut Squash |
| Protein | 1g | 1.6g | Sweet Potato |
| Carbs | 12g | 20g | Sweet Potato |
| Fat | 0.1g | 0.1g | |
| Fiber | 2g | 3g | Sweet Potato |
| Sugar | 2.2g | 4.2g | Butternut Squash |
| Sodium | 4mg | 55mg | Butternut Squash |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Butternut Squash or Sweet Potato?
Butternut Squash has 45 kcal per 100g while Sweet Potato has 86 kcal per 100g. Butternut Squash is lower in calories by 41 kcal.
Which has more protein, Butternut Squash or Sweet Potato?
Butternut Squash has 1g of protein per 100g while Sweet Potato has 1.6g. Sweet Potato is higher in protein.
Is Butternut Squash healthier than Sweet Potato?
It depends on your goals. Butternut Squash has 45 kcal, 1g protein, and 0.1g fat per 100g, while Sweet Potato has 86 kcal, 1.6g protein, and 0.1g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.