Nutrition Comparison
Sweet Potato vs Butternut Squash
Side-by-side nutrition face-off — all values per 100 grams
Calories
86 kcalvs45 kcal
Butternut Squash wins
Protein
1.6gvs1g
Sweet Potato wins
Fat
0.1gvs0.1g
Tied
Sweet PotatoButternut Squash
86 kcalCalories45 kcal
1.6gProtein1g
20gCarbs12g
0.1gFat0.1g
3gFiber2g
4.2gSugar2.2g
55mgSodium4mg
| Nutrient | Sweet Potato | Butternut Squash | Winner |
|---|---|---|---|
| Calories | 86kcal | 45kcal | Butternut Squash |
| Protein | 1.6g | 1g | Sweet Potato |
| Carbs | 20g | 12g | Sweet Potato |
| Fat | 0.1g | 0.1g | |
| Fiber | 3g | 2g | Sweet Potato |
| Sugar | 4.2g | 2.2g | Butternut Squash |
| Sodium | 55mg | 4mg | Butternut Squash |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Sweet Potato or Butternut Squash?
Sweet Potato has 86 kcal per 100g while Butternut Squash has 45 kcal per 100g. Butternut Squash is lower in calories by 41 kcal.
Which has more protein, Sweet Potato or Butternut Squash?
Sweet Potato has 1.6g of protein per 100g while Butternut Squash has 1g. Sweet Potato is higher in protein.
Is Sweet Potato healthier than Butternut Squash?
It depends on your goals. Sweet Potato has 86 kcal, 1.6g protein, and 0.1g fat per 100g, while Butternut Squash has 45 kcal, 1g protein, and 0.1g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.