Butternut squash, raw vs Spaghetti squash, raw
In short
For the same 100 calories you eat 222 g of butternut squash, raw or 323 g of spaghetti squash, raw. Both get most of their calories from carbohydrate.
More in butternut squash, raw: vitamin A, vitamin C (6.9×), vitamin E (7.6×), potassium (2.2×) and 4 more. More in spaghetti squash, raw: pantothenic acid. Everything else is within 4% of a day's needs.
Calories, and where they come from
222 g · 2.2 g protein · 26 g carbs (4.9 g sugars) · 0.22 g fat
323 g · 2.1 g protein · 22.3 g carbs (8.9 g sugars) · 1.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin A131% vs 2%
1,182 µg vs 19.4 µg
- Vitamin C52% vs 8%
46.7 mg vs 6.8 mg
- Vitamin E21% vs 3%
3.2 mg vs 0.42 mg
- Potassium17% vs 7%
782 mg vs 348 mg
- Magnesium18% vs 9%
75.6 mg vs 38.7 mg
- Thiamin (B1)19% vs 10%
0.22 mg vs 0.12 mg
- Pantothenic acid (B5)18% vs 23%
0.89 mg vs 1.2 mg
- Folate15% vs 10%
60 µg vs 38.7 µg
- Copper18% vs 13%
0.16 mg vs 0.12 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.2 g · 2.1 g4%·4%
- Total fat0.22 g · 1.8 g<1%·2%
- Saturated fatlimit0.047 g · 0.38 g<1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates26 g · 22.3 g9%·8%
- Fiber4.4 g · 4.8 g16%·17%
- Sodiumlimit8.9 mg · 54.8 mg<1%·2%
- Calcium107 mg · 74.2 mg8%·6%
- Iron1.6 mg · 1 mg9%·6%
- Phosphorus73.3 mg · 38.7 mg6%·3%
- Zinc0.33 mg · 0.61 mg3%·6%
- Manganese0.45 mg · 0.4 mg20%·18%
- Selenium1.1 µg · 0.97 µg2%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K2.4 µg · 2.9 µg2%·2%
- Riboflavin (B2)0.044 mg · 0.058 mg3%·4%
- Niacin (B3)2.7 mg · 3.1 mg17%·19%
- Vitamin B60.34 mg · 0.33 mg20%·19%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: choline.
From USDA FoodData Central: Butternut squash, raw (SR Legacy 169295), Spaghetti squash, raw (SR Legacy 169298). 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.