Nutrients
Sweet Potato (1 cup cubes/133 grams)
Butternut Squash (1 cup cubes /140 grams)
Calories
114 kcal
63 kcal
Protein
2 grams (g)
1.4 g
Carbohydrate
26.7 g
16.4 g
Fiber
3.9 g
2.8 g
Potassium
448 milligrams (mg)
493 mg
Magnesium
33.2 mg
47.6 mg
Vitamin A
943 micrograms (mcg)
745 mcg
Vitamin C
3.1 g
29.4 g
Vitamin E
0.3 g
2 g
Both butternut squash and sweet potatoes are packed with potassium, magnesium, and polyphenols.
Both Rich in Polyphenols
Both butternut squash and sweet potatoes are rich in beneficial compounds called polyphenols.
Polyphenols are found in plant foods and exist in many varieties. They help protect against cell damage, infections, and inflammation, while also supporting the immune system.
The skin of butternut squash and sweet potatoes also contains polyphenols. Some people prefer to peel the skin to avoid pesticides (chemicals used in farming). Soaking these vegetables in baking soda and water can also help reduce pesticide residues while preserving the skin.
Close Match in Potassium and Magnesium
Both butternut squash and sweet potatoes provide about 10% of the daily value (DV) for potassium.
They also have a similar magnesium content, around 8–10% of the DV. Both nutrients support heart, muscle, and brain health.
Butternut squash and sweet potatoes both provide carbohydrates, fiber, vitamins A, C, and E, and potassium, but in different amounts.
Sweet Potatoes Have More Vitamin A
Some plant foods contain carotenoids. The body converts these compounds into vitamin A, which supports eye, skin, heart, and lung health, as well as the immune system.
Sweet potatoes contain about 943 micrograms of vitamin A per cup, covering 104% of the DV. In comparison, butternut squash has 745 micrograms of vitamin A per cup, covering 83% of the DV.
Sweet potato leaves are also rich in lutein and zeaxanthin, a type of carotenoid. Lutein and zeaxanthin are antioxidants. They accumulate in the eyes and protect the eyes against damage from light.
Butternut Squash Has Less Calories, Carbs, Blood Sugar Impact
Butternut squash has 8 fewer grams of carbs per serving than sweet potato, making it more suitable for people following a low-carb diet. It also has less calories.
Butternut squash also has a lower glycemic index (GI). The GI indicates how quickly a carbohydrate-containing food raises blood sugar levels.
Sweet potatoes have moderate to high GI. They also contain starch, which partly converts to sugar when cooked.
Butternut Squash Has More Vitamin C
Butternut squash contains about 29 milligrams of vitamin C, providing over 32% of the DV.
Vitamin C supports iron absorption, collagen production, wound healing, protection against cell damage, and the immune system.
Butternut Squash Has More Vitamin E
Butternut squash has 2 milligrams of vitamin E, providing over 13% of the DV.
Vitamin E protects cells from damage caused by environmental pollution, smoking, ultraviolet rays, and toxins. It also supports healthy blood flow, blood vessels, and heart health.
Both butternut squash and sweet potatoes work well in hearty fall meals. Sweet potatoes have a sweet, earthy flavor that caramelizes when roasted. Butternut squash has a creamy, nutty, slightly buttery taste.
Here are some ways to add them to your diet:
- Roast: Cube the vegetables, toss with olive oil and spices, and roast until caramelized. Add roasted cubes to wraps and tacos.
- Make chips: Slice thinly, then bake or air-fry for a snack.
- Blend into soups: Blend roasted or boiled vegetables into creamy soups.
- Mash: Mash cooked vegetables and serve as a flavorful side with meats.
- Add to salads: Add roasted or boiled cubes for extra texture and natural sweetness.
- Make stuffed squash: Hollow out squash and fill with grains, beans, or vegetables for a hearty meal.
- Make sweet potato boats: Bake whole sweet potatoes, slice lengthwise, and fill with savory or sweet toppings like beans, veggies, cheese, or fruit.
- Use in baking: Use mashed sweet potatoes or butternut squash in breads, muffins, pancakes, or other baked goods to add moisture and natural sweetness.
