Sweet potato and butternut squash are both orange-fleshed vegetables rich in beta-carotene, but they differ meaningfully in calorie density and carbohydrate content. Sweet potato is higher in calories and carbohydrates per serving, with a denser, starchier flesh. Butternut squash is lower in calories and carbs, with a lighter texture that makes it suitable for lower-calorie cooking. Both are excellent sources of vitamin A (from beta-carotene), vitamin C, and potassium. For a more filling, higher-carb side dish, sweet potato delivers more energy. For a lighter, lower-calorie vegetable side, butternut squash is the better option.
⚖️ Nutrition Comparison
| Nutrient | Sweet Potato | Butternut Squash |
|---|---|---|
| Calories | 110.5 kcal | 76.7 kcal |
| Total Fat | 0 g | 0 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 70.2 mg | 0 mg |
| Total Carbs | 26 g | 18.4 g |
| Dietary Fiber | 4 g | 1.6 g |
| Sugars | 5 g | 3.1 g |
| Protein | 2 g | 1.5 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Sweet Potato or Butternut Squash?
Sweet Potato has 110.5 calories and Butternut Squash has 76.7 calories per comparable serving. Sweet Potato is the more calorie-dense of the two.
Which has more protein, Sweet Potato or Butternut Squash?
Sweet Potato provides 2g of protein versus 1.5g in Butternut Squash. Sweet Potato is the higher-protein choice.
Which has less fat, Sweet Potato or Butternut Squash?
Sweet Potato contains 0g of fat compared with 0g in Butternut Squash. Sweet Potato is the leaner option.
Which has less saturated fat, Sweet Potato or Butternut Squash?
Sweet Potato has 0g of saturated fat and Butternut Squash has 0g. Sweet Potato is lower in saturated fat.
Which has more sodium, Sweet Potato or Butternut Squash?
Sweet Potato contains 70.2mg of sodium versus 0mg in Butternut Squash. Sweet Potato is higher in sodium.
Which has more fiber, Sweet Potato or Butternut Squash?
Sweet Potato has 4g of fiber and Butternut Squash has 1.6g. Sweet Potato provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Sweet Potato → Calories in Butternut Squash →