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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 during colder weather. Although both are known for their orange hue, these two vegetables 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!

Image Source: POPSUGAR Photography / Grace Hitchcock
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