Which is healthier, Butternut Squash or Rice (White)?

Butternut Squash wins in 7 out of 10 nutritional categories. Butternut Squash has 45 calories and 1g protein per 100g, while Rice (White) has 130 calories and 2.7g protein.

How many calories are in Butternut Squash vs Rice (White)?

Butternut Squash contains 45 calories per 100g, while Rice (White) contains 130 calories per 100g.

Which has more protein, Butternut Squash or Rice (White)?

Rice (White) has more protein with 2.7g per 100g compared to 1g.

Butternut Squash vs Rice (White)

Nutrition Comparison per 100g

Butternut Squash 7

3 Rice (White)

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Rice (White)	Better
Calories	45kcal	130kcal	Butternut Squash
Protein	1g	2.7g	Rice (White)
Total Fat	0.1g	0.3g	Butternut Squash
Carbohydrates	11.7g	28.2g	Rice (White)
Fiber	2g	0.4g	Butternut Squash
Sugar	2.2g	0g	Rice (White)
Vitamin C	21mg	0mg	Butternut Squash
Calcium	48mg	10mg	Butternut Squash
Iron	0.7mg	0.2mg	Butternut Squash
Potassium	352mg	35mg	Butternut Squash

Macronutrient Breakdown

Butternut Squash

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

Rice (White)

Protein: 2.7g Fat: 0.3g Carbs: 28.2g

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 Rice (White) — Key Takeaway

Butternut Squash has 85 fewer calories per 100g than Rice (White), making it the lighter option. Butternut Squash provides 21mg of vitamin C.

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