Sweet Potato vs Butternut Squash: Nutrition Comparison
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 |
1 Serving (130.0g)
|
1 Serving (130g)*
|
|---|---|---|
| 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 marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.