Squash Winter (Raw)vsSweet Potato (Raw)
Squash Winter (Raw) has 45 calories and 1.0g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Sweet Potato (Raw) has more protein, Squash Winter (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Squash Winter (Raw) vs Sweet Potato (Raw)
Go with Squash Winter (Raw) at just 45 kcal per 100g — 48% fewer calories.
Sweet Potato (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Squash Winter Butternut | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 45kcal2% | 86kcal4% | <0.1kcal |
| Protein | 1.0g2% | 1.6g3% | <0.1g |
| Total Fat | 0.10g0% | <0.1g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 12g4% | 20g7% | <0.1g |
| Dietary Fiber | 2.0g7% | 3.0g11% | <0.1g |
| Sugars | 2.2g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 532mcg59% | 709mcg79% | <0.1mcg |
| Vitamin C | 21mg23% | 2.4mg3% | +19mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.4mg10% | 0.26mg2% | +1.2mg |
| Vitamin K | 1.1mcg1% | 1.8mcg2% | <0.1mcg |
| Vitamin B6 | 0.15mg9% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 27mcg7% | 11mcg3% | +16mcg |
| Thiamin (B1) | 0.10mg8% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 1.2mg8% | 0.56mg3% | +0.64mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 55mg2% | <0.1mg |
| Calcium | 48mg4% | 30mg2% | +18mg |
| Iron | 0.70mg4% | 0.61mg3% | +<0.1mg |
| Potassium | 352mg7% | 337mg7% | +15mg |
| Phosphorus | 33mg3% | 47mg4% | <0.1mg |
| Magnesium | 34mg8% | 25mg6% | +9.0mg |
| Zinc | 0.15mg1% | 0.30mg3% | <0.1mg |
| Copper | <0.1mg8% | 0.15mg17% | <0.1mg |
| Manganese | 0.20mg9% | 0.26mg11% | <0.1mg |
| Selenium | 0.50mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Squash Winter (Raw) is significantly lower in calories at just 45 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 91% fewer calories, making Squash Winter (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Squash Winter (Raw) providing 1g and Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.1g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Squash Winter (Raw): 21mg vs 2.4mg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.26mg), Riboflavin (B2) (Sweet Potato (Raw): 0.061mg vs 0.02mg).
Key Minerals: Notable mineral differences include Sodium (Sweet Potato (Raw): 55mg vs 4mg), Copper (Sweet Potato (Raw): 0.151mg vs 0.072mg), Zinc (Sweet Potato (Raw): 0.3mg vs 0.15mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Squash Winter
More with Sweet Potato
❓Frequently Asked Questions
- Which has more protein, Squash Winter (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more protein with 1.57g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Squash Winter (Raw) or Sweet Potato (Raw)?
- Squash Winter (Raw) is lower in calories with 45 kcal per 100g versus 86 kcal.
- Is Squash Winter (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Squash Winter (Raw) has 45 calories and 1g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Squash Winter (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.1g.
- Which has more fiber, Squash Winter (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2g.