Which Is Better for Vitamins, Carbs, and Potassium?
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Butternut squash and spaghetti squash are popular winter squashes that feature in seasonal dishes, like baked goods and stews. Despite their similarities to winter squash, their nutrients, calories and carbohydrates vary greatly.
When it comes to vitamins, minerals and fiber, butternut squash is a better source of nutrients than spaghetti squash.
A 1 cup cooked serving includes:
- Butternut squash: 1,140 micrograms (mcg) of vitamin A, 31 milligrams (mg) of vitamin C, and 2.64 mg of vitamin E
- Spaghetti squash: 9.3 mcg of vitamin A, 5.42 mg of vitamin C and 0.18 mcg of vitamin E
Butternut squash contains almost five times more vitamin C than spaghetti squash and 120 times more vitamin A. Plus, it also contains more vitamins E and B5 than spaghetti squash. It also contains more carotenoid antioxidants like beta-carotene than spaghetti squash.
Spaghetti squash has about half the calories and carbs of butternut squash.
- Butternut squash: 21.5 grams (g) of carbohydrates
- Spaghetti squash: 10 g of carbohydrates
“If you’re watching carbs, managing your blood sugar, or looking for a low-calorie pasta substitute, spaghetti squash is ideal,” says Elizabeth Rubin, MD, clinical counselor at Embers Recovery in Phoenix, Arizona. Health.
Butternut squash contains about three times more potassium than spaghetti squash, making it a useful option for supporting blood pressure.
- Butternut squash: 582 mg of potassium
- Spaghetti squash: 181 mg of potassium
Potassium-rich foods are good for your muscle function, move other nutrients into your cells, and control your sodium levels.
| Butternut squash | Spaghetti Squash | |
| Calories | 82 | 41.8 |
| Carbohydrates | 21.5 grams (g) | 10g |
| Fiber | 6.6g | 2.17g |
| Protein | 1.8g | 1.02g |
| Vitamin A | 1,140 micrograms (mcg) or 126% of the daily value (DV) | 9.3 mcg or 1% of the DV |
| Pantothenic acid (B5) | 0.7 milligrams (mg) or 14% of the DV | 0.55 mg or 11% of the DV |
| Vitamin C | 31 mg or 34% of the DV | 5.42 mg or 6% of the DV |
| Vitamin E | 2.64 mg or 17% of the DV | 0.18 mg or 1.2% of the DV |
| Potassium | 582 mg or 12% of the DV | 181 mg or 3.8% of the DV |
| Magnesium | 59 mg or 14% of the DV | 17 mg or 4% of the DV |
“While butternut squash is the clear winner when it comes to vitamins and minerals, spaghetti squash is unique in that it is low in carbs, making it a better choice for those following a low-carb diet,” says Charlotte Abbate, MS, CNS, CDN. Health. It is also lower in calories than butternut squash, which can be a benefit for those managing their weight.
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