Sweet Potato vs. Butternut Squash: Which is More Nutritious?

December 14, 2025 •

3 min read

Per cup, sweet potatoes can contain more than double the calories, carbs, and naturally occurring sugars compared to butternut squash. However, the question of which is more nutritious, sweet potato or butternut squash, is not that simple, as both offer unique and powerful health benefits that make them valuable additions to a healthy diet.

Quick Summary

Both vegetables are excellent sources of key nutrients and antioxidants, like beta-carotene. Butternut squash is lower in calories and carbohydrates, while sweet potatoes offer more fiber and protein. The more suitable option depends on your specific dietary needs.

Key Points

Calorie Comparison: Butternut squash has less than half the calories and carbs per cup compared to sweet potatoes, making it ideal for calorie-controlled diets.
Fiber and Protein: Sweet potatoes are a better source of both dietary fiber and protein, promoting satiety and supporting digestive health.
Vitamin A: Both are exceptionally rich in beta-carotene, which converts to vitamin A, supporting eye health and immune function.
Mineral Edge: Butternut squash contains higher levels of magnesium, folate, and vitamin E, while sweet potatoes offer more manganese and potassium per serving.
Culinary Versatility: Both vegetables are highly versatile, suitable for roasting, mashing, pureeing, and can be used interchangeably in many recipes.
Weight Management: Butternut squash is the lower-calorie option, while the high fiber in sweet potatoes contributes to fullness, aiding weight control.

The Nutritional Showdown: A Detailed Comparison

When evaluating which is more nutritious, sweet potato or butternut squash, it's essential to look beyond the surface and compare their specific nutrient profiles. While both are vibrant orange and packed with antioxidants, their macronutrient composition and vitamin concentrations vary in key ways that influence their health impact.

Calorie, Carb, and Sugar Content

For those watching their calorie or carb intake, butternut squash holds a distinct advantage. A cup of cooked butternut squash has significantly fewer calories and carbohydrates than the same amount of cooked sweet potato. Specifically, one cup of baked sweet potato contains about 180 calories and 41g of carbs, while a cup of baked butternut squash has only about 82 calories and 22g of carbs. This lower density makes butternut squash an attractive option for weight management, as you can consume a larger portion for fewer calories. It also contains less naturally occurring sugar.

Protein and Fiber Differences

On the other hand, sweet potatoes are a better source of dietary fiber and protein, a crucial factor for satiety and digestive health. A cup of baked sweet potato provides more fiber and protein than a cup of butternut squash. This higher fiber content helps you feel full for longer, aids in regular bowel movements, and can help regulate blood sugar levels.

Vitamins, Minerals, and Antioxidants

Both vegetables are nutritional powerhouses when it comes to vitamins and antioxidants, particularly beta-carotene, which the body converts into vitamin A. A cup of either can provide well over the daily recommended amount of vitamin A. They are also excellent sources of vitamin C, which boosts immunity and protects against oxidative damage. Butternut squash, however, contains higher levels of certain B vitamins, folate, magnesium, and vitamin E. Conversely, sweet potatoes provide more manganese and potassium per serving.

Comparison Table: Sweet Potato vs. Butternut Squash (per 1 cup, baked)


Nutrient	Sweet Potato	Butternut Squash
Calories	~180 kcal	~82 kcal
Carbohydrates	~41 g	~22 g
Protein	~2.3 g	~1.8 g
Fiber	~3.8 g	~6.6 g
Sugar	~7.4 g	~4.0 g
Vitamin A	Excellent source	Excellent source
Vitamin C	Good source	Good source
Magnesium	Moderate	Good source
Folate	Low	Good source
Potassium	Good source	Good source

Health Benefits and Best Uses

Both sweet potatoes and butternut squash offer a wide array of health benefits. Their high antioxidant content, including beta-carotene and vitamin C, helps protect against chronic diseases and supports a healthy immune system. Butternut squash, with its lower glycemic index, can be particularly beneficial for managing blood sugar levels. Sweet potatoes, with their complex carbohydrates and higher fiber, are great for sustained energy, making them ideal for fueling workouts or a busy day.

Butternut squash also boasts higher levels of heart-healthy potassium and magnesium. For eye health, both provide crucial carotenoids that support vision and reduce the risk of age-related macular degeneration.

Culinary Versatility

Both vegetables are incredibly versatile in the kitchen, allowing for a wide range of delicious and healthy preparations.

Sweet Potato: Roast, bake, or mash for a classic side dish. Spiralize them into noodles for a nutrient-rich pasta alternative. They can also be used in both sweet and savory recipes, from sweet potato pie to curries and soups.
Butternut Squash: Roast it and toss it in a salad, or turn it into a creamy, comforting soup. Its mild, sweet flavor is also excellent for purees, risottos, and baked goods. You can even use it as a lower-calorie alternative to sweet potatoes in many dishes.

Conclusion: No Single Winner

The answer to which is more nutritious, sweet potato or butternut squash, depends on your health priorities. If you are seeking a lower-calorie, lower-carb option with a slightly better profile for certain minerals and folate, butternut squash is the winner. However, if your focus is on higher fiber, more protein, and a higher carb count for sustained energy, the sweet potato is your best bet. In reality, both are exceptionally healthy and nutritious foods, and incorporating both into your diet is the best strategy to reap their combined benefits.

For more detailed nutritional information and health benefits of butternut squash, consider exploring resources from reputable health organizations. Butternut Squash: Nutrition, Benefits, and Uses

Frequently Asked Questions

Butternut squash is often considered better for weight loss due to its significantly lower calorie and carbohydrate content per serving, allowing for larger portions to help you feel full.

Sweet potato typically has more dietary fiber per serving than butternut squash. For example, a cup of cooked sweet potato has more fiber than a cup of cooked butternut squash.

Yes, you can substitute butternut squash for sweet potato in most recipes, especially soups, purees, and roasted dishes, though the flavor and texture will be slightly different. Butternut squash is less sweet and starchy.

Butternut squash has a lower glycemic index than sweet potato, meaning it will cause a more gradual rise in blood sugar levels, which can be better for blood sugar management.

Cooking methods can slightly affect nutrient retention. For example, boiling can reduce water-soluble vitamins like vitamin C, while roasting and baking are good options to preserve nutrients. The nutrient levels cited in comparisons are typically based on cooked values.

Both are highly versatile, but butternut squash is arguably more so due to its lower starch and sweeter, milder flavor profile that works well in both savory and sweet applications, and as a low-carb alternative.

Both are excellent for eye health. They are both exceptionally rich in beta-carotene, a potent antioxidant that the body converts to vitamin A, which is crucial for healthy vision.