Butternut squash and spaghetti squash are popular winter squashes that star in seasonal dishes, like baked goods and casseroles. Despite their similarities as winter squash, they vary widely in nutrients, calories, and carbs.
When it comes to vitamins, minerals, and fiber, butternut squash is a better source of nutrients than spaghetti squash.
A 1-cup cooked serving includes:
- Butternut squash: 1,140 micrograms (mcg) of vitamin A, 31 milligrams (mg) of vitamin C, and 2.64 mg of vitamin E
- Spaghetti squash: 9.3 mcg of vitamin A, 5.42 mg of vitamin C, and 0.18 mcg of vitamin E
Butternut squash contains nearly five times as much vitamin C as spaghetti squash and 120 times more vitamin A. Additionally, it also has higher Vitamin E and B5 than spaghetti squash. It also has more carotenoid antioxidants like beta carotene than spaghetti squash.
Spaghetti squash has roughly half the calories and carbs of butternut squash.
- Butternut squash: 21.5 grams (g) of carbohydrates
- Spaghetti squash: 10 g of carbohydrates
“If you’re watching carbohydrates, managing blood sugar, or looking for a low-calorie pasta substitute, spaghetti squash is ideal,” Elizabeth Rubin, M.D., clinical advisor at Embers Recovery in Phoenix, AZ, told Health.
Butternut squash contains about three times as much potassium as spaghetti squash, making it a helpful option for supporting blood pressure.
- Butternut squash: 582 mg of potassium
- Spaghetti squash: 181 mg of potassium
Foods high in potassium are good for your muscle function, move other nutrients into your cells, and keep your sodium levels in check.
Butternut Squash
Spaghetti Squash
Calories
82
41.8
Carbohydrates
21.5 grams (g)
10 g
Fiber
6.6 g
2.17 g
Protein
1.8 g
1.02 g
Vitamin A
1,140 micrograms (mcg) or 126% of the Daily Value (DV)
9.3 mcg or 1% of the DV
Pantothenic acid (B5)
0.7 milligrams (mg) or 14% of the DV
0.55 mg or 11% of the DV
Vitamin C
31 mg or 34% of the DV
5.42 mg or 6% of the DV
Vitamin E
2.64 mg or 17% of the DV
0.18 mg or 1.2% of the DV
Potassium
582 mg or 12% of the DV
181 mg or 3.8% of the DV
Magnesium
59 mg or 14% of the DV
17 mg or 4% of the DV
“While butternut squash is the clear winner when it comes to vitamins and minerals, spaghetti squash is unique in that it has a low-carb content, making it a better choice for those following low-carb diets,” Charlotte Abbate, MS, CNS, CDN, told Health. It’s also lower in calories than butternut squash, which may be a benefit for those managing their weight.
