Summarize

Sweet potatoes v/s butternut squash: Comparing their nutrition

By Anujj Trehaan

Jul 17, 2025

04:10 pm

What's the story

Sweet potatoes and butternut squash are two go-to vegetables for those looking for nutritious and versatile options. Both provide a host of vitamins, minerals, and health benefits, making them a part of many meals. In this article, we explore the nutritional profiles of these two vegetables, comparing their calorie content, vitamin richness, fiber levels, and antioxidant properties to help you understand their unique contributions to a balanced diet.

Calorie count

Calorie content comparison

Sweet potatoes are slightly more calorie-dense than butternut squash. A cup of sweet potatoes offers about 114 calories, whereas a cup of butternut squash offers about 82 calories. This difference could be important for those keeping a close track of their calories. But, both options are fairly low-calorie compared to other carb-rich foods.

Vitamin boost

Vitamin richness

Both sweet potatoes and butternut squash are rich in vitamins A and C. Sweet potatoes have higher vitamin A content because of their beta-carotene content, which is critical for eye health and immune function. Butternut squash also offers a good amount of vitamin A along with vitamin C, that promotes skin health and enhances immunity.

Fiber focus

Fiber levels in each vegetable

Fiber is also important for digestive health, and both veggies pack in great amounts. Sweet potatoes offer around four grams of fiber per cup, which helps with digestion and keeps you feeling full. Butternut squash comes a little short with roughly three grams per cup, but still helps you meet your daily fiber intake.

Antioxidant advantage

Antioxidant properties explored

Antioxidants are essential for protecting cells from the damage free radicals cause. Sweet potatoes, rich in beta-carotene, greatly reduce oxidative stress in the body. Butternut squash is not too far behind, with its alpha-carotene content also providing a lot of cellular protection. These antioxidants are important for overall health and preventing cellular damage.