This is a common question that many people have when looking at squashes and sweet potatoes in the grocery store or farmers market. At first glance, some varieties of squash and sweet potato can appear quite similar. However, squashes and sweet potatoes are completely different types of vegetables.
Quick Answer
The quick answer is no, a squash is not a sweet potato. Squashes and sweet potatoes belong to different plant families and have distinct differences in terms of their growing requirements, nutritional content, flavors, textures, and culinary uses.
Squash Overview
Squash belongs to the Cucurbitaceae family which also includes cucumbers, melons, and gourds. There are both summer and winter varieties of squash. Some common types of squash include zucchini, yellow squash, butternut squash, acorn squash, spaghetti squash, and pumpkin.
Squashes are classified as fruits, although we generally use them as vegetables in savory dishes. The seeds, flesh, skin, and even the flowers of squash plants are edible. Squash grows on vines spreading along the ground or climbing trellises. The rind of squash fruits can vary from soft and tender to very hard and tough.
Popular ways to eat squash include roasting, sautéing, baking, steaming, grilling, and incorporating into soups, stews, casseroles, and vegetable medleys. Squash has a mild, earthy flavor that pairs well with seasonings like garlic, olive oil, herbs, spices, honey, and nuts.
Nutrition Facts for Squash
The nutrition of squash varies somewhat among varieties but generally it is an excellent source of vitamin A, vitamin C, magnesium, potassium, fiber and manganese. Squashes are naturally low in fat and calories.
Below are the nutrition facts for 1 cup of cooked butternut squash cubes (205g).
| Nutrient | Amount |
|---|---|
| Calories | 82 |
| Carbohydrates | 21g |
| Fiber | 3g |
| Protein | 2g |
| Vitamin A | 448% DV |
| Vitamin C | 27% DV |
| Magnesium | 15% DV |
| Potassium | 18% DV |
| Manganese | 13% DV |
DV = Daily Value based on a 2000 calorie diet
Sweet Potato Overview
Sweet potatoes belong to the Convolvulaceae family along with morning glories. The most common varieties are differentiated by their skin and flesh color, such as orange, yellow, purple, or white. Some popular types include the orange-fleshed Covington sweet potato, the creamy-fleshed O’Henry sweet potato, and the purple-fleshed Vitelotte sweet potato.
Sweet potatoes are root vegetables that grow underground from vines with heart shaped leaves. The flesh can range from starchy and moist to dry and mealy depending on the variety.
Sweet potatoes are highly versatile in cooking. They are commonly baked, roasted, boiled, steamed, mashed, fried into chips, and pureed into soups. Their naturally sweet flavor pairs well with spices like cinnamon, nutmeg, ginger, brown sugar, maple syrup, pecans, and marshmallows.
Nutrition Facts for Sweet Potatoes
Sweet potatoes are packed with nutrition including high amounts of vitamin A, vitamin C, manganese, copper, fiber, vitamin B6, potassium and more. They are low in fat and calories.
Below are the nutrients found in 1 medium baked sweet potato without skin (114g).
| Nutrient | Amount |
|---|---|
| Calories | 103 |
| Carbohydrates | 24g |
| Fiber | 4g |
| Protein | 2g |
| Vitamin A | 438% DV |
| Vitamin C | 30% DV |
| Manganese | 34% DV |
| Copper | 12% DV |
| Vitamin B6 | 15% DV |
| Potassium | 14% DV |
DV = Daily Value based on a 2000 calorie diet
Key Differences Between Squash and Sweet Potato
Now that we’ve provided an overview of each vegetable individually, we can clearly point out the differences between squashes and sweet potatoes:
Plant Family
– Squash belongs to the Cucurbitaceae family
– Sweet potato belongs to the Convolvulaceae family
Vegetable Type
– Squash is classified as a fruit botanically
– Sweet potato is a root vegetable
Growing Requirements
– Squash grows on spreading vines above ground
– Sweet potatoes grow underground on vines
Rind/Skin
– Squash has a hard rind that can either be edible or inedible depending on variety
– Sweet potatoes have a thin, edible skin
Flesh
– Squash flesh can be seedy, fibrous, soft, creamy, or dense depending on type
– Sweet potato flesh is moist, smooth, and creamy in texture
Flavor
– Squash has a mild, earthy flavor
– Sweet potato has a sweet, starchy flavor
Calories and Carbs
– Squash is lower in natural sugars and calories
– Sweet potatoes have an average glycemic index and higher carb content
Vitamin A Content
– Squash contains beta-carotene which the body converts into vitamin A
– Sweet potatoes contain much higher levels of preformed vitamin A
Uses
– Squash is used in both savory and sweet dishes
– Sweet potatoes are more commonly used in desserts, breads, and breakfast dishes
Can You Substitute Squash for Sweet Potato?
When it comes to substituting squash for sweet potato or vice versa in recipes, the results may be hit-or-miss. The flavor and texture profiles of the two vegetables are quite different. Here are some considerations when substituting:
- In sweet dishes that rely on the natural sweetness of sweet potato, squash may not achieve the intended flavor.
- Dishes where sweet potato provides moisture and structure like breads and muffins may turn out too dry with squash.
- In savory dishes, squash may work as a substitute for sweet potato in some cases but will give the dish a more earthy, less sweet profile.
- The thinner, edible skin of sweet potato often provides texture, which squash skin may not replicate if inedible.
- Cooking times may vary between the vegetables based on variety, moisture content, and size.
For best results when substituting, opt for squash and sweet potato varieties that are similar in texture and moisture content. For example, kabocha squash or delicata squash may work better in place of sweet potatoes than watery zucchini.
Conclusion
While squash and sweet potato may look alike at first glance, they are completely different vegetables from separate botanical families. Squashes grow above ground on vines and have hard rinds and mildly sweet flesh. Sweet potatoes grow underground and have thin skins and naturally sweeter, moister flesh. Squash works best in savory dishes, while sweet potato is a staple in many desserts and baked goods. It’s possible to substitute squash and sweet potato in some recipes, but the flavor and texture results will vary.
So in summary, despite some similarities in appearance, squash and sweet potato have distinct differences that set them apart. A squash is certainly not the same thing as a sweet potato!