Butternut squash vs sweet potato
Side-by-side nutrition comparison per 100g serving: Squash, winter, butternut, cooked, baked, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.
Macronutrient Comparison
Calories
Squash, winter, butternut, cooked, baked, without salt:
40.0kcal
Sweet potato, cooked, baked in skin, flesh, without salt:
90.0kcal
Protein
Squash, winter, butternut, cooked, baked, without salt:
0.9g
Sweet potato, cooked, baked in skin, flesh, without salt:
2.0g
Carbs
Squash, winter, butternut, cooked, baked, without salt:
10.5g
Sweet potato, cooked, baked in skin, flesh, without salt:
20.7g
Fat
Squash, winter, butternut, cooked, baked, without salt:
0.1g
Sweet potato, cooked, baked in skin, flesh, without salt:
0.1g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Squash, winter, butternut, cooked, baked, without salt has fewer calories (40 vs 90 kcal)
Better for Muscle Building
Sweet potato, cooked, baked in skin, flesh, without salt has more protein (2.01g vs 0.9g)
Better for Low-Carb Diets
Squash, winter, butternut, cooked, baked, without salt has fewer carbs (10.5g vs 20.7g)
Better for Digestion
Sweet potato, cooked, baked in skin, flesh, without salt has more fiber (3.3g vs 3.2g)
Detailed Nutrition Comparison
| Nutrient | Squash, winter, butternut, cooked, baked, without salt | Sweet potato, cooked, baked in skin, flesh, without salt |
|---|---|---|
| Macronutrients | ||
| Calories | 40 | 90 |
| Protein | 0.9g | 2.0g |
| Carbohydrates | 10.5g | 20.7g |
| Fat | 0.1g | 0.1g |
| Fiber | 3.2g | 3.3g |
| Sugar | — | — |
| Sodium | 4mg | 36mg |
| Vitamins | ||
| Vitamin A | 558mcg | 961mcg |
| Vitamin C | 15.1mg | 19.6mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 41mg | 38mg |
| Iron | 0.6mg | 0.7mg |
| Magnesium | 29mg | 27mg |
| Potassium | 284mg | 475mg |
| Zinc | 0.1mg | 0.3mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Squash, winter, butternut, cooked, baked, without salt
View full nutrition facts
Sweet potato, cooked, baked in skin, flesh, without salt
View full nutrition facts