Sweet potatoes, orange flesh, without skin vs Squash, winter, butternut
Side-by-side nutrition comparison per serving. See which fits your goals better.
Butternut squash is the most underrated swap in the carb world. At just 45 calories and 11.7g carbs per 100g, it's nearly half the caloric density of sweet potato (86 cal, 17.3g carbs). If you're in a calorie deficit and want to eat bigger portions without blowing your budget, butternut squash is your best friend. It roasts beautifully, blends into soups, and has a natural sweetness that satisfies without added sugar.
Sweet potato still has its place — it's more satiating, slightly higher in fiber, and works better as a standalone side. But for things like mashed 'potatoes,' soups, or pasta sauce bases, butternut squash gives you more volume for fewer calories. Most people default to sweet potato because it's more familiar. That's a habit worth breaking if fat loss is the goal.
Pro tip
Buy pre-cut butternut squash cubes (no shame in that — peeling a whole one is genuinely annoying). Toss with olive oil, salt, and smoked paprika, then roast at 425°F for 20 minutes. Makes a killer side that's only ~90 calories for a generous cup.
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
Sweet potatoes, orange flesh, without skin: 100g (100g) | Squash, winter, butternut: 100g (100g)
86
Sweet potatoes, orange flesh, without skin
45
Squash, winter, butternut
1.58g
Sweet potatoes, orange flesh, without skin
1g
Squash, winter, butternut
17.3g
Sweet potatoes, orange flesh, without skin
11.7g
Squash, winter, butternut
0.38g
Sweet potatoes, orange flesh, without skin
0.1g
Squash, winter, butternut
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet potatoes, orange flesh, without skin
9%
Squash, winter, butternut
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Take the free quizPer 100g Comparison
| Nutrient | Sweet potatoes, orange flesh, without skin | Squash, winter, butternut |
|---|---|---|
| Calories | 86 | 45 |
| Protein | 1.6g | 1g |
| Carbs | 17.3g | 11.7g |
| Fat | 0.4g | 0.1g |
| Fiber | — | 2g |
| Sugar | — | 2.2g |
| Sodium | 0mg | 4mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.02g |
| Potassium | 486mg | 352mg |
| Vitamin A | — | 532mcg |
| Vitamin C | 14.8mg | 21mg |
| Calcium | 22.3mg | 48mg |
| Iron | 0.4mg | 0.7mg |
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.
When you're cutting calories, the volume of food on your plate matters for feeling satisfied. Sunn can help you find more low-calorie, high-volume swaps like butternut squash so your deficit doesn't feel like punishment.
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Take the free quizCommon Questions
Is Sweet potatoes, orange flesh, without skin or Squash, winter, butternut better for weight loss?
For weight loss, Squash, winter, butternut is the better choice. Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein per serving, while Squash, winter, butternut has 45 calories and 1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Sweet potatoes, orange flesh, without skin or Squash, winter, butternut?
Sweet potatoes, orange flesh, without skin has more protein per serving. Sweet potatoes, orange flesh, without skin provides 1.58g and Squash, winter, butternut provides 1g of protein.
Can I eat both sweet potatoes, orange flesh, without skin and squash, winter, butternut together?
Yes! Combining sweet potatoes, orange flesh, without skin and squash, winter, butternut gives you 131 calories and 2.58g protein. This combination can work well as part of a balanced meal.