Butternut squash and sweet potatoes are two popular root vegetables that are often confused for one another. At first glance, they appear quite similar – both have a sweet, nutty flavor and smooth, creamy orange flesh. However, there are some key differences between butternut squash and sweet potatoes when it comes to nutrition, texture, taste and optimal uses for cooking.
In this article, we will compare butternut squash and sweet potatoes side-by-side, looking at their nutritional profiles, textures, flavors and best uses in recipes. We will also provide some tips for choosing, storing and preparing each vegetable. Read on to learn whether butternut squash and sweet potatoes are, in fact, the same thing!
Nutritional Comparison
Though both are nutritious vegetables, butternut squash and sweet potatoes have some notable differences when it comes to their vitamin, mineral and nutrient contents.
Macronutrients
In terms of macronutrients, butternut squash and sweet potatoes have the following nutritional profiles per 1 cup cooked, cubed:
| Nutrient | Butternut Squash | Sweet Potato |
|---|---|---|
| Calories | 82 | 180 |
| Protein (g) | 1.8 | 4.2 |
| Carbohydrates (g) | 21 | 41.4 |
| Fiber (g) | 3 | 6.6 |
| Sugar (g) | 3 | 17.4 |
| Fat (g) | 0.2 | 0.2 |
As you can see, sweet potatoes contain over double the amount of calories and carbohydrates compared to butternut squash per serving. Sweet potatoes also provide more fiber and protein. Butternut squash is lower in natural sugars. Both vegetables contain minimal fat.
Vitamins and Minerals
Here is how the vitamin and mineral contents of butternut squash and sweet potatoes compare per serving:
| Vitamin/Mineral | Butternut Squash | Sweet Potato |
|---|---|---|
| Vitamin A | 469% DV | 384% DV |
| Vitamin C | 27% DV | 65% DV |
| Vitamin E | 12% DV | 8% DV |
| Vitamin K | 15% DV | 31% DV |
| Vitamin B6 | 14% DV | 25% DV |
| Folate | 12% DV | 6% DV |
| Niacin | 8% DV | 13% DV |
| Riboflavin | 8% DV | 11% DV |
| Thiamin | 8% DV | 12% DV |
| Pantothenic Acid | 5% DV | 12% DV |
| Calcium | 8% DV | 12% DV |
| Iron | 12% DV | 13% DV |
| Magnesium | 15% DV | 12% DV |
| Manganese | 10% DV | 43% DV |
| Phosphorus | 11% DV | 12% DV |
| Potassium | 464 mg | 667 mg |
| Copper | 12% DV | 21% DV |
While both vegetables are great sources of vitamin A, sweet potatoes contain significantly more vitamin C and vitamin B6. Sweet potatoes also have higher amounts of vitamins K, niacin, riboflavin, thiamin, pantothenic acid, calcium, manganese and copper.
Butternut squash exceeds sweet potatoes in folate content. It also contains moderately more vitamin E, magnesium and potassium. The two are comparable in their iron and phosphorus contents.
So in terms of vitamins and minerals, sweet potatoes edge out butternut squash slightly, but both make excellent additions to a healthy diet.
Other Nutrients
Here are some other nutritional differences between butternut squash and sweet potatoes:
– Beta-Carotene: Sweet potatoes contain over 3 times more beta-carotene than butternut squash. Beta-carotene is responsible for the vegetables’ orange pigment and is converted to vitamin A in the body.
– Lycopene: Butternut squash contains some lycopene, a beneficial antioxidant that gives vegetables and fruits like tomatoes their red color. Sweet potatoes do not contain lycopene.
– Lutein and Zeaxanthin: Butternut squash has higher amounts of lutein and zeaxanthin, two carotenoids that promote eye health.
– Resistant Starch: Sweet potatoes contain more resistant starch, a type of carb that resists digestion and promotes gut health.
So in terms of unique nutrients and antioxidants, both vegetables have some advantages. Butternut squash contains more lutein for eye health while sweet potatoes pack higher levels of beta-carotene and resistant starch.
Texture and Taste
When it comes to texture and flavor, butternut squash and sweet potatoes have some clear differences:
Texture:
– Butternut squash has a smooth, creamy texture similar to a pumpkin. When cooked, it becomes very tender and smooth.
– Sweet potatoes are more firm and dense than butternut squash with some fibrous content. They hold their shape more when cooked and mashed.
Taste:
– Butternut squash has a mild, sweet, nutty taste. The flavor is subtle with a buttery richness.
– Sweet potatoes have a more pronouced sweetness with distinct caramelized notes. The flavor is stronger than butternut squash.
So in summary, butternut squash has a velvety smooth texture and delicate flavor. Sweet potatoes are denser with a richer, more intense sweetness.
Best Uses in Cooking
Due to their differing textures and flavors, butternut squash and sweet potatoes each shine in different recipes:
Butternut Squash:
– Soups – Butternut squash makes incredibly creamy, velvety soups like butternut squash bisque.
– Risottos and Purees – The smooth texture works well in risotto dishes and pureed side dishes.
– Baked Goods – Adds moisture without sweetness to muffins, breads, pancakes and waffles.
– Savory Dishes – Complements meats, pastas and savory flavors in casseroles and roasted veggie medleys.
Sweet Potatoes:
– Casseroles and Roasted Veggies – Holds up well when roasted and adds sweetness to veggie sides.
– Pies – Makes a flavorful, sweet filling for pies and tarts.
– Baked Goods – Adds moisture and sweetness to breads, muffins and cakes.
– Sweet Dishes – Works well in custards, puddings, smoothies and sweet breakfast dishes like pancakes.
So in summary, butternut squash fits better with savory applications like soups and risottos. Sweet potatoes are best used when you want the sweetness and texture to hold up, like in roasted veggies or baked goods.
How to Choose Good Quality
When selecting butternut squash or sweet potatoes at the store, here are some tips for picking good quality produce:
Butternut Squash:
– Choose squash that feels very firm and heavy for its size with no soft spots. Avoid squash with cuts, breaks or mold.
– Opt for squash with a matte, tan rind free of blemishes. Shiny, water-stained rinds can indicate early spoilage.
– Pick well-shaped squash with a long neck and round bottom. Odd shapes may have less usable flesh.
– Small to medium squash (1-3 lbs) have thinner, more tender flesh and seeds. Larger squash can be fibrous.
Sweet Potatoes:
– Look for firm, compact sweet potatoes without bruises, breaks or shriveling. Avoid spongy spots.
– The skin should be smooth and brightly colored, not sprouted or wrinkled.
– Size does not matter as much, but avoid enormous sweet potatoes as they can be starchier. Medium work well.
– Sweet potatoes and yams are not actually different vegetables, despite common belief. True yams have white flesh.
Proper Storage
To maintain freshness after purchase, here are some tips for storing butternut squash and sweet potatoes:
Butternut Squash:
– Store whole squash in a cool, dry place like a pantry or cellar. They will keep for several weeks to a month.
– Once cut, wrap pieces tightly in plastic wrap and refrigerate for 5-7 days.
– Cooked squash puree can be frozen for several months for later use.
Sweet Potatoes:
– Store whole, unwashed sweet potatoes in a ventilated container in a dark pantry or cupboard. They will keep 1-3 weeks.
– Do not refrigerate raw sweet potatoes as this converts their starch into sugars and affects taste.
– Once cooked, mashed sweet potatoes can be refrigerated for 4-5 days or frozen for 2-3 months.
The bottom line is to store both vegetables in a cool, dark space until you are ready to use them. Refrigeration is not needed until after they are cut or cooked.
Preparation Tips
Here are some tips for prepping butternut squash and sweet potatoes before cooking:
Butternut Squash:
– Use a large, sharp knife to cut off both ends. Peel off the skin with a vegetable peeler.
– Slice the neck off from the round bottom piece. Scoop out seeds with a spoon.
– Cut into cubes, slices or chunks as desired. Roasted chunks work very well.
– No need to soak or peel – just wash thoroughly after cutting up squash flesh.
Sweet Potatoes:
– Scrub sweet potatoes under water to clean. Dry them well.
– Peel off the skin with a vegetable peeler or paring knife.
– If baking whole, pierce a few times with a knife to allow steam to escape.
– Cut into slices, cubes or wedges as desired. Leave the skin on for roasted sweet potato fries or cubes.
– Soak cut sweet potatoes in water 5 mins to remove excess starch if making mashed potatoes.
Prepping both vegetables is quick and easy. Simply peel, seed/scoop out strings, and cut into the desired shape before cooking as you wish!
Conclusion
While butternut squash and sweet potatoes may look somewhat similar, they have distinct differences when it comes to their nutritional profiles, textures, flavors and best uses.
Key points:
– Butternut squash is lower in natural sugars and calories than sweet potatoes but high in antioxidants like vitamin A and lutein.
– Sweet potatoes contain more fiber, vitamin C and beta-carotene. Both vegetables are nutrient-dense.
– Butternut squash has a velvety, creamy texture compared to the firm, dense flesh of sweet potatoes.
– Sweet potatoes have a richer, more pronounced sweetness and butternut squash is more delicate.
– Butternut works better in savory dishes like soups and risottos; sweet potatoes excel at baked goods and roasted veggies.
– Choose hard, unblemished squash and potatoes without cuts or mold. Store in a cool, dry place for 1-4 weeks.
– Prep by peeling, seeding and cutting squash; peel and cut potatoes. Soak potato slices to remove starch for mashing.
So while the two veggies each have their perks, they are definitely not the same! Butternut squash and sweet potatoes both have roles to play in cooking depending on the flavor, texture and nutrition you desire. When in doubt, put them side-by-side in your next roasted veggie medley to experience and appreciate their differences.