Which is healthier, Butternut Squash or Mashed Potato?

Butternut Squash wins in 7 out of 10 nutritional categories. Butternut Squash has 45 calories and 1g protein per 100g, while Mashed Potato has 113 calories and 2g protein.

How many calories are in Butternut Squash vs Mashed Potato?

Butternut Squash contains 45 calories per 100g, while Mashed Potato contains 113 calories per 100g.

Which has more protein, Butternut Squash or Mashed Potato?

Mashed Potato has more protein with 2g per 100g compared to 1g.

Butternut Squash vs Mashed Potato

Nutrition Comparison per 100g

Butternut Squash 7

3 Mashed Potato

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Mashed Potato	Better
Calories	45kcal	113kcal	Butternut Squash
Protein	1g	2g	Mashed Potato
Total Fat	0.1g	4.2g	Butternut Squash
Carbohydrates	11.7g	16.8g	Mashed Potato
Fiber	2g	1.4g	Butternut Squash
Sugar	2.2g	1.3g	Mashed Potato
Vitamin C	21mg	6.5mg	Butternut Squash
Calcium	48mg	22mg	Butternut Squash
Iron	0.7mg	0.3mg	Butternut Squash
Potassium	352mg	284mg	Butternut Squash

Macronutrient Breakdown

Butternut Squash

Protein: 1g Fat: 0.1g Carbs: 11.7g

Mashed Potato

Protein: 2g Fat: 4.2g Carbs: 16.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Butternut Squash vs Mashed Potato — Key Takeaway

Butternut Squash has 68 fewer calories per 100g than Mashed Potato, making it the lighter option. Butternut Squash provides 21mg of vitamin C.

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