Acorn squash, raw vs Butternut squash, raw
In short
For the same 100 calories you eat 238 g of acorn squash, raw or 222 g of butternut squash, raw. Both get most of their calories from carbohydrate.
More in acorn squash, raw: folate, fiber and copper. More in butternut squash, raw: vitamin C (2.8×), iron (2.1×) and magnesium. Everything else is within 4% of a day's needs.
Calories, and where they come from
238 g · 3 g protein · 25 g carbs · 0.43 g fat
222 g · 2.2 g protein · 26 g carbs (4.9 g sugars) · 0.22 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin C16.7 mg · 46.7 mg19%52%
- Folate119 µg · 60 µg30%15%
- Fiber6.3 g · 4.4 g22%16%
- Copper0.21 mg · 0.16 mg23%18%
- Iron0.73 mg · 1.6 mg4%9%
- Magnesium56.6 mg · 75.6 mg13%18%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3 g · 2.2 g6%·4%
- Total fat0.43 g · 0.22 g1%·<1%
- Carbohydrates25 g · 26 g9%·9%
- Sodiumlimit0 mg · 8.9 mg0%·<1%
- Potassium791 mg · 782 mg17%·17%
- Calcium59.1 mg · 107 mg5%·8%
- Phosphorus100 mg · 73.3 mg8%·6%
- Zinc0.7 mg · 0.33 mg6%·3%
- Manganese0.45 mg · 0.45 mg19%·20%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, vitamin B12.
From USDA FoodData Central: Acorn squash, raw (Foundation 2685571), Butternut squash, raw (SR Legacy 169295). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.