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Nutritional Comparison of Squash and Sweet Potatoes

Butternut Squash vs. Sweet Potatoes

Butternut squash and sweet potatoes are two nutritional powerhouses of Fall. Although both are known for their orange hue, these two crowd-pleasers do have their differences. Both are off the charts for vitamin A, but are you curious to see what kind of value they each add to your meals?

(1 cup)
Sweet potato
(1 medium,
about 1 cup)
Calories 63 130
Fat (g) 0.1 0.0
Carbs (g) 16.4 33
Fiber (g) 2.8 4
Sugar (g) 3.1 7
Protein (g) 1.4 2

Now that you can see the two vegetables lined up next to each other, it's easy to see why they're both champs in the food pyramid. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. The sweet potato, however, does provide more fiber and protein. While they have their differences, the two vegetables are both low in sodium and rich in vitamin C. Sounds like it's time to get cooking!

Source: Flickr user levork

Image Source: Thinkstock
Join The Conversation
Giasbash6260 Giasbash6260 4 years
PS: Butternut squash = fruit, not a vegetable.
Giasbash6260 Giasbash6260 4 years
amber512 amber512 5 years
Wow, what a difference a year makes! I saw my previous comment, but I have since learned that when seasoned properly I can totally handle eating certain kinds of squash.
trieu trieu 5 years
To peel a squash: Skin squash is hard. Boil it whole for 3 minutes, then turn off the stove, close the lid, wait for 10 minutes. It's ready for peeling and cutting.
GummiBears GummiBears 6 years
I like sweet potatoes a bit more than squash. But I wouldn't kick either off my plate.
amber512 amber512 6 years
Both taste disgusting to me. I can somewhat handle yams. But regular potatoes are the best!
michlny michlny 6 years
Love them both - but how can you say both have high sugar? Butternut Squash only has 3.1 grams (vs. 7 in Sweet Potato).
I just made butternut squash soup this evening. I love them both. Bring it on. Vitamins and minerals in a tastey spud or veggie are the bees knees. @jaxsprat- I peel it with a veggie peeler, cut at the top of the bulbous part, separating the kneck from the bulb. Then cut those two pieces in half through the middle. Then scoop out the seeds from the bulb. Then chop up the quarters to get cubes. It's actually a lot quicker than it sounds.
Spectra Spectra 6 years
I grew up eating butternut squash and I love it. We never had sweet potatoes except at Thanksgiving, so I never really loved them. But butternut squash---yummy! I love it roasted with a little bit of olive oil and a bit of salt and pepper.
lauren lauren 6 years
@ jaxsprat for butternut squash soup, I always cut them in half and then cook them in the oven. Once they have baked for an half hour to an hour, you can just scoop out the flesh. It might take longer but def. less work for you! :)
foxymardy foxymardy 6 years
I prefer sweet potatoes, extra calories be damned!
jaxsprat jaxsprat 6 years
I like them both, but I do like Butternut squash soup. I just don't like peeling squash. Who has easy peeling ideas for squash? Post them here please/thank you. J x
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