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Butternut squash vs Sweet potato
CALORIC DENSITY
Butternut squash, wntr, raw
Sweet potato, ckd, bld, wo/ skn
0.45
0.76
11485
11510

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Butternut squash
Sweet potato
Protein = 4g
Protein = 4g
Carbohydrates = 52g
Carbohydrates = 47g
Fat = 0g
Fat = 0g
Fiber = 9g
Fiber = 7g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient butternut squash sweet potato
Protein 4g 4g
Carbohydrate 52g 47g
Fiber 9g 7g
Fat 0g 0g
Monounsat. Fat 0g 0g
Polyunsat. Fat 0g 0g
Saturated Fat 0g 0g
butternut squash
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 7%
Vitamin A = 378%
Vitamin A = 331%
Vitamin C = 124%
Vitamin C = 45%
Vitamin E = 53%
Vitamin E = 21%
Vitamin K = 6%
Vitamin K = 7%
Nutrientbutternut squashsweet potato
Choline0%7%
Vitamin A378%331%
Vitamin C124%45%
Vitamin E53%21%
Vitamin K6%7%

Butternut squash have significantly more Vitamins A, E, C than sweet potato. Butternut squash are a good source of Pantothenic Acid, Phosphorus. Butternut squash are a great source of Vitamin E, Thiamin, Niacin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Butternut squash are an excellent source of Vitamin A, Vitamin C. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. Sweet potato are a great source of Vitamin C. Sweet potato are an excellent source of Vitamin A.

sweet potato

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 44%
Vitamin B1 = 15%
Vitamin B2 = 8%
Vitamin B2 = 11%
Vitamin B3 = 44%
Vitamin B3 = 12%
Vitamin B5 = 36%
Vitamin B5 = 31%
Vitamin B6 = 62%
Vitamin B6 = 39%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbutternut squashsweet potato
Vitamin B144%15%
Vitamin B28%11%
Vitamin B344%12%
Vitamin B536%31%
Vitamin B662%39%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 1%
Sodium = 5%
Potassium = 45%
Potassium = 17%
Calcium = 43%
Calcium = 14%
Magnesium = 43%
Magnesium = 14%
Phosphorus = 25%
Phosphorus = 15%
Iron = 52%
Iron = 32%
Manganese = 39%
Manganese = 30%
Selenium = 5%
Selenium = 1%
Copper = 32%
Copper = 25%
Zinc = 7%
Zinc = 6%
Nutrientbutternut squashsweet potato
Sodium1%5%
Potasium45%17%
Calcium43%14%
Magnesium43%14%
Phosphorus25%15%
Iron52%32%
Manganese39%30%
Selenium5%1%
Copper32%25%
Zinc7%6%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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