Squash, winter, butternut vs Sweet potatoes, orange flesh, without skin
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Squash, winter, butternut
Best for muscle gain
Sweet potatoes, orange flesh, without skin
Best for low-carb
Squash, winter, butternut
Macro Comparison
Squash, winter, butternut: 100g (100g) | Sweet potatoes, orange flesh, without skin: 100g (100g)
45
Squash, winter, butternut
86
Sweet potatoes, orange flesh, without skin
1g
Squash, winter, butternut
1.58g
Sweet potatoes, orange flesh, without skin
11.7g
Squash, winter, butternut
17.3g
Sweet potatoes, orange flesh, without skin
0.1g
Squash, winter, butternut
0.38g
Sweet potatoes, orange flesh, without skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
9%
Squash, winter, butternut
7%
Sweet potatoes, orange flesh, without skin
Track what you eat automatically
Send a photo of your squash, winter, butternut or sweet potatoes, orange flesh, without skin meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Squash, winter, butternut | Sweet potatoes, orange flesh, without skin |
|---|---|---|
| Calories | 45 | 86 |
| Protein | 1g | 1.6g |
| Carbs | 11.7g | 17.3g |
| Fat | 0.1g | 0.4g |
| Fiber | 2g | — |
| Sugar | 2.2g | — |
| Sodium | 4mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.02g | — |
| Potassium | 352mg | 486mg |
| Vitamin A | 532mcg | — |
| Vitamin C | 21mg | 14.8mg |
| Calcium | 48mg | 22.3mg |
| Iron | 0.7mg | 0.4mg |
Which Should You Choose?
For weight loss
Choose Squash, winter, butternut. With 45 calories and 1g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Sweet potatoes, orange flesh, without skin. Sweet potatoes, orange flesh, without skin delivers 1.58g protein per serving — 0.6g more than Squash, winter, butternut.
For low-carb diets
Choose Squash, winter, butternut with 11.7g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Squash, winter, butternut or Sweet potatoes, orange flesh, without skin better for weight loss?
For weight loss, Squash, winter, butternut is the better choice. Squash, winter, butternut has 45 calories and 1g protein per serving, while Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Squash, winter, butternut or Sweet potatoes, orange flesh, without skin?
Sweet potatoes, orange flesh, without skin has more protein per serving. Squash, winter, butternut provides 1g and Sweet potatoes, orange flesh, without skin provides 1.58g of protein.
Can I eat both squash, winter, butternut and sweet potatoes, orange flesh, without skin together?
Yes! Combining squash, winter, butternut and sweet potatoes, orange flesh, without skin gives you 131 calories and 2.58g protein. This combination can work well as part of a balanced meal.