Both acorn squash and sweet potatoes are nutritious vegetables that can be part of a healthy diet. But is one healthier than the other? There are some key differences in their nutrition profiles that are worth considering.
Nutrition facts
Here is a comparison of the basic nutrition facts in a 1 cup serving of cooked acorn squash versus 1 cup of cooked sweet potato (without skin):
| Nutrient | Acorn squash | Sweet potato |
|---|---|---|
| Calories | 115 | 180 |
| Carbohydrates | 30g | 41g |
| Fiber | 6g | 7g |
| Protein | 3g | 4g |
| Fat | 1g | 0g |
| Vitamin A | 22% DV | 438% DV |
| Vitamin C | 36% DV | 30% DV |
| Potassium | 15% DV | 15% DV |
As you can see, acorn squash is lower in calories and carbohydrates compared to sweet potatoes. It also provides more vitamin C. Sweet potatoes, on the other hand, are an excellent source of vitamin A and provide more fiber.
Vitamins and minerals
Acorn squash contains decent amounts of important micronutrients like vitamin C, potassium, folate and vitamin B6. One cup provides over a third of the daily vitamin C needs. Vitamin C is an antioxidant that helps support immune function and collagen formation.
Sweet potatoes excel when it comes to vitamin A content. One cup delivers over 400% of the daily recommended intake for this important vitamin. Vitamin A supports healthy vision, assists in reproduction, helps maintain immunity and acts as an antioxidant. The beta-carotene that gives sweet potatoes their orange color is converted to vitamin A in the body.
Both vegetables deliver potassium, an electrolyte that regulates fluid balance and nerve signals. They provide magnesium as well, which aids muscle and nerve function.
Antioxidants
In addition to vitamins C and A, acorn squash and sweet potatoes contain other antioxidants. These compounds help neutralize harmful free radicals and reduce oxidative stress.
Acorn squash get their bright orange color from carotenoid antioxidants like beta-carotene, alpha-carotene and beta-cryptoxanthin. Other antioxidants found in acorn squash include the flavonoids lutein and zeaxanthin.
Beyond vitamin A, sweet potatoes also provide anthocyanins. These reddish-purple plant pigments act as antioxidants. The anthocyanin content increases with the darker color of the sweet potato variety.
Both veggies supply small amounts of quercetin and chlorogenic acid, two polyphenol antioxidants with anti-inflammatory and anti-cancer effects.
Blood sugar impact
Acorn squash have a lower glycemic index and glycemic load than sweet potatoes. This means acorn squash cause a slower, more gradual rise in blood sugar compared to sweet potatoes.
The glycemic index (GI) is a measure of how quickly a food raises blood glucose. Values under 55 are low GI, 56-69 are moderate and over 70 are high. Boiled acorn squash has a GI of 49, while baked sweet potato has a GI of 70.
Glycemic load accounts for portion size as well as GI. GL is calculated by multiplying a food’s GI by the carbohydrates in a typical serving. Acorn squash has a GL of 15, which is considered low. Sweet potato has a GL of 32, putting it in the moderate range.
This suggests acorn squash may be advantageous for blood sugar management, especially for people with diabetes or prediabetes. That said, sweet potatoes consumed in moderation are unlikely to cause problematic spikes in healthy people.
Fiber
Both acorn squash and sweet potatoes provide a decent amount of fiber, but sweet potatoes contain slightly more per serving.
One cup of acorn squash has 6 grams of fiber, covering around 24% of the daily fiber requirement for adults. The same amount of sweet potato provides 7 grams or 28% of the daily target.
Fiber slows digestion and promotes feelings of fullness. It also feeds the healthy gut bacteria in the colon. Diets high in fiber are linked to lower risks of heart disease, diabetes, obesity and digestive issues like constipation or diverticulitis.
Other nutrients
Acorn squash provides small amounts of omega-3 alpha-linolenic acid (ALA), the plant form of omega-3 fats. ALA has anti-inflammatory properties and converts in the body to active omega-3s called EPA and DHA.
Compared to acorn squash, sweet potatoes contain more choline, a nutrient that plays essential roles in metabolism, brain and nervous system health. One cup of sweet potato delivers 14% of the daily choline needs versus 6% in acorn squash.
Both vegetables contain decent amounts of manganese as well. This trace mineral is part of key enzymes needed for nutrient metabolism, bone formation and wound healing.
Potential health benefits
The unique nutrition profiles of acorn squash and sweet potatoes suggest some possible health perks. However, more human research is needed on the specific health effects of each vegetable.
Here are some potential benefits:
Acorn squash:
– May support immune function due to vitamin C, beta-carotene and manganese content
– Antioxidants help reduce inflammation
– Could help lower cholesterol and heart disease risk as part of an overall healthy diet
– Has a low glycemic impact, which helps regulate blood sugar
Sweet potatoes:
– Excellent source of vitamin A to support vision, immunity and reproduction
– Anthocyanins and carotenoids offer antioxidant and anti-inflammatory effects
– May reduce oxidative damage and risk of chronic illness
– Provides choline for cell communication and brain development
– High fiber content promotes digestive and heart health
Downsides
Acorn squash and sweet potatoes are generally very healthy. A few potential downsides to consider:
Acorn squash:
– Lower in vitamin A than sweet potato
– Short shelf life of only 1-2 weeks
Sweet potatoes:
– Higher glycemic index can spike blood sugar
– Purple varieties may cause teeth to temporarily stain
– Oxalate content may be problematic for people prone to kidney stones
Uses in cooking
Acorn squash is delicious roasted with olive oil, salt, pepper and spices like cinnamon or cumin. The roasted flesh can be served as a side dish or used in recipes like soups, tacos, sandwiches, oatmeal and pasta dishes. Raw acorn squash works well shaved into salads or spiralized into noodles.
Popular ways to cook sweet potatoes include baking, roasting, mashing, sautéing, frying and adding to casseroles, soups and stews. Mashed sweet potatoes make a nutrient-packed alternative to regular mashed potatoes. Baked sweet potato fries are a tasty lower-fat swap for French fries.
Both veggies pair well with flavors like garlic, ginger, onion, nuts, seeds, herbs, spices, citrus, plant-based milk and coconut.
Cost
Acorn squash and sweet potatoes have a relatively comparable cost. Acorn squash averages around $1 – $3 per pound, while sweet potatoes range from about $0.50 – $2 per pound. Sweet potatoes tend to cost a bit less than acorn squash.
Organic varieties of both vegetables typically cost more. Factors like season, location and whether purchased whole or pre-cut also impact price.
Availability and storage
Acorn squash is in peak season during fall and early winter. Sweet potatoes are available year-round in most regions, but their peak season is late summer through winter.
Acorn squash should not be stored long term. Whole acorn squash will keep for 1-2 weeks in a cool, dry spot. Once cut, it should be tightly wrapped and used within 2-3 days.
Sweet potatoes store longer than acorn squash. Whole, uncured sweet potatoes can be kept in a dark, well-ventilated place for 3-5 weeks. Cured, dry sweet potatoes may last up to 2 months. Cooked sweet potatoes keep 4-5 days in the fridge.
Environmental impact
Acorn squash and sweet potatoes have a relatively low environmental impact compared to some other vegetables.
Factors like water usage, carbon footprint, pollution and energy inputs are lower for acorn squash and sweet potatoes versus greens, broccoli, peppers, etc. This is because they have higher yields per acre of land compared to many other vegetables.
However, sweet potatoes tend to be more environmentally taxing than acorn squash. One study found acorn squash production requires about 60% less irrigation water versus sweet potatoes.
Overall, both are considered environmentally friendly vegetable choices. Choosing local, seasonal varieties is an easy strategy to further reduce the carbon footprint of these veggies.
Conclusion
Acorn squash and sweet potatoes are both nutritious additions to a healthy diet. They provide different combinations of vitamins, antioxidants, fiber and important phytonutrients.
Acorn squash is lower in sugar and calories, while sweet potatoes offer more fiber and vitamin A. Sweet potatoes tend to be more affordable and have a longer shelf life as well.
Including both vegetables as part of a varied diet can provide the best nutrient profile. Which is healthier ultimately depends on an individual’s nutritional needs and preferences. Both acorn squash and sweet potatoes have unique benefits that contribute to overall wellness.