Both butternut squash and sweet potatoes are nutrient-dense, fiber-rich root vegetables that offer many health benefits. However, there are some key differences between the two that may make one a better choice than the other depending on your health goals.
Nutrition Comparison
Below is a nutrition comparison of 1 cup of cooked butternut squash (205g) versus 1 medium baked sweet potato without skin (114g).
| Nutrient | Butternut Squash | Sweet Potato |
|---|---|---|
| Calories | 82 | 103 |
| Carbs | 21g | 24g |
| Fiber | 3g | 4g |
| Sugar | 3g | 6g |
| Protein | 1g | 2g |
| Fat | 0.2g | 0.1g |
| Vitamin A | 469% DV | 384% DV |
| Vitamin C | 35% DV | 30% DV |
| Vitamin E | 12% DV | 8% DV |
| Vitamin K | 15% DV | 31% DV |
| Thiamine | 8% DV | 11% DV |
| Niacin | 6% DV | 17% DV |
| Folate | 12% DV | 7% DV |
| Pantothenic Acid | 7% DV | 13% DV |
| Potassium | 16% DV | 15% DV |
| Magnesium | 12% DV | 10% DV |
| Manganese | 12% DV | 24% DV |
| Copper | 9% DV | 19% DV |
| Iron | 10% DV | 8% DV |
As you can see, both vegetables are rich in important vitamins and minerals. Butternut squash contains more vitamin A and folate, while sweet potato offers more vitamin C, vitamin K, vitamin B6, copper and manganese.
Carbs and Fiber
Butternut squash and sweet potatoes have a similar carbohydrate content. However, sweet potatoes have slightly more natural sugars. The natural sugars in sweet potatoes may cause a quicker rise and fall in blood sugar compared to butternut squash.
Both vegetables are considered high fiber foods. Fiber moves slowly through the digestive tract undigested, helping to regulate blood sugar levels after eating and keep you feeling full for longer.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Low GI foods are digested more slowly, causing a gradual rise in blood sugar.
Butternut squash has a GI of 75, which is considered a high GI food. Sweet potatoes have a GI of 70 when boiled and 94 when baked, putting them in the high to very high GI range.
For people with diabetes or prediabetes looking to control blood sugar, butternut squash may have a slight advantage over sweet potatoes due to the slightly lower GI.
Vitamins and Minerals
When it comes to vitamins and minerals, both butternut squash and sweet potatoes are nutritional powerhouses.
Vitamin A
Butternut squash is one of the richest sources of vitamin A. One cup provides over 400% of the recommended daily amount. It gets its orange color from beta-carotene, which the body converts into vitamin A.
Sweet potatoes are also high in beta-carotene and provide over 300% of the recommended intake of vitamin A per serving.
Vitamin C
While butternut squash and sweet potatoes have decent amounts of immune-boosting vitamin C, sweet potatoes contain slightly more.
Vitamin E
Butternut squash has a higher vitamin E content than sweet potato. Vitamin E is an antioxidant that may help protect cells from damage.
Vitamin K
Important for blood clotting, sweet potatoes contain more than twice the amount of vitamin K as butternut squash.
B Vitamins
Sweet potatoes provide more B vitamins like vitamin B6, thiamine and niacin. These B vitamins help turn food into energy and keep the nervous system and metabolism functioning optimally.
Potassium
Both vegetables provide a good amount of potassium, which is important for controlling blood pressure as part of a balanced diet.
Magnesium and Manganese
Butternut squash and sweet potatoes are great sources of magnesium and manganese. Magnesium is needed for bone health and manganese helps metabolize carbs, amino acids and cholesterol.
Antioxidants
Free radicals can cause oxidative damage that contributes to aging and disease. Eating antioxidant-rich foods like butternut squash and sweet potatoes can help combat oxidative stress.
The antioxidants in butternut squash include:
- Beta-carotene
- Vitamin C
- Vitamin E
- Manganese
- Lutein and Zeaxanthin
The antioxidants provided by sweet potatoes include:
- Beta-carotene
- Vitamin C
- Vitamin E
- Chlorogenic acid
- Anthocyanins (in purple sweet potatoes)
The different antioxidant profiles suggest eating both as part of a healthy diet could provide the most benefits.
Weight Loss
Both vegetables can be part of a healthy weight loss diet due to their fiber content and nutrients. However, sweet potatoes may have a slight advantage.
Sweet potatoes rank lower on the glycemic index than butternut squash, which may aid weight loss by promoting steady blood sugar levels and curbing cravings.
One study found people who ate a meal with baked sweet potato felt fuller and ate less at subsequent meals than those who ate a meal with white potato.
Additionally, the higher protein content of sweet potatoes may help support satiety and preserve muscle during weight loss compared to butternut squash.
Digestive Benefits
The fiber content of both vegetables supports digestion. Butternut squash and sweet potatoes provide a mix of soluble and insoluble fiber:
- Soluble fiber absorbs water to form a gel-like consistency that slows digestion and nutrient absorption.
- Insoluble fiber does not absorb water and helps move material through the digestive tract.
The soluble fiber in butternut squash and sweet potatoes becomes short-chain fatty acids during digestion. These fatty acids provide nutrition for beneficial gut bacteria that support immunity and gut health.
Additionally, the high water content of both cooked vegetables can help prevent constipation by softening and adding bulk to stool.
Bottom Line
Both butternut squash and sweet potatoes are nutrient-dense root vegetables that offer health benefits. While they have similar nutrient profiles, there are some key differences:
- Butternut squash contains more vitamin A and folate.
- Sweet potatoes contain more vitamin C, vitamin B6, vitamin K and manganese.
- Sweet potatoes have a lower glycemic index, which may better support blood sugar control.
- The fiber in both provides digestive benefits, but sweet potatoes may be better for weight loss.
Including both butternut squash and sweet potatoes as part of a balanced diet can provide a range of important nutrients and health benefits. alternating between the two can ensure you receive the best of both vegetables.
Conclusion
Butternut squash and sweet potatoes are both extremely healthy options. While they have similar nutrient profiles, sweet potatoes may offer more benefits for controlling blood sugar and aiding weight loss due to their lower glycemic index. However, butternut squash contains more vitamin A and folate. Incorporating both into a balanced diet provides a variety of essential vitamins, minerals, antioxidants and fiber that can improve overall health.