Which Orange Veggie Will Save You 100 Calories?

By , SparkPeople Blogger
With the start of fall last month, it seems like everyone has sweet and starchy orange produce on the brain. Butternut squash and sweet potatoes have officially taken the place of summer's zucchini bounty. Not only are these orange fall foods delicious and comforting, but they are also nutritional powerhouses that are high in fiber and vitamins A and C. But is there much of a difference when it comes to calorie content? In a food showdown between sweet potato and butternut squash, which one will give you more nutritional bang for your calorie buck in your fall dishes?

The Winner: Butternut Squash!


One cup of baked sweet potato with skin is 180 calories. The butternut squashes the competition at 82 calories per cup! It also contains less sugar and fewer carbohydrates than the sweet potato, and is a good source of vitamin B6, potassium, and folate. However, the sweet potato has some amazing nutritional benefits as well. A cup of sweet potato contains nearly 7 grams of dietary fiber (vs. just 2 grams in the butternut squash), and is also slightly higher than the squash in both vitamins A and C. So, even though the sweet potato might be higher in calories than the squash, it's definitely still a worthwhile addition to your fall menu in moderation.

TIP: As always, remember that your preparation method is key to keeping your calories in check. If you mash up your squash or sweet potatoes and douse them in brown sugar and butter, you're not doing yourself any favors! Instead, roast your veggies on a baking sheet with just a small drizzle of olive oil or a spritz of cooking spray, and season with your spices of choice.

What's your favorite orange fall veggie?



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Comments

GEORGE815 6/29/2018
Once you flavor it , it's not that bad. Report
KMILLER31 5/28/2018
Sweet potatoes get my vote Report
KHALIA2 5/20/2018
I like the sweet potato. I eat them baked also I eat my fries the same way. Report
ATEAMSIS08 5/16/2018
I love both, excellent article. Report
MUSICNUT 5/4/2018
Thanks for the great information! :) Report
THICK611 4/27/2018
Will try this. Thanks Report
AJB121299 1/14/2018
not much of a squash eater Report
PATRICIAANN46 11/30/2017
Squash is my all-time favorite. Thank you for the great information. Report
BONDMANUS2002 11/23/2017
good article Report
KATHYJO56 11/10/2017
great information Report
DRLMAZ 10/8/2017
Great information Report
EMGERBER 8/28/2017
Sweet potato and butternut squash 2 of my favourite veggies. Report
LUNA_IS_MY_HERO 8/1/2017
Thank you Report
4LMHJCR
I have never tried Butternut Squash, but keep thinking about giving it a try. I will definitely have to look into butternut squash and how to prepare it. Report
We eat lots of sweet potatoes in our house. The small (under 5" long) ones are my favorites. Just steam them in their jackets and eat. Purple & white swirled ones, of course - not the orange ones. Report
I like my sweet potato fries. Marinate in ziploc bag after cutting into sections with soy sauce and olive oil. Then bake at 450 for 20 minutes. cover with parmesan cheese and garlic powder and bake for 5 more minutes. Delicious!!! Report
There is this soup I love where you cube sweet potatoes and butternut squash and boil it in coconut milk and fish sauce with onions and garlic.....omg it is such a delicious soup....I think it is a Thai soup... It is so good, now I want to make it. I tried to look up the recipe but I can't find it. I just make it by sight. Usually I don't put the fish sauce anymore and often I will add some lime juice to it. Report
WHOKNEWIT
I love Butternut squash, it's my favorite by far. Cubed, roasted in the oven and then used to make Butternut squash soup is my "go to" when I want comfort food! I enjoy sweet potatoes and like them best as "oven fries". Report
sweet potato hands down. I baked them and use smart balance or i can't believe it's not butter sparingly Report
I like them all, but sweet potatoes are definitely my fave because I like them just plain baked. I bake a bunch of them and have them on hand for healthy snacks anytime. Report
I like most root veggies, roasted , steamed in soups or stews ..I like a little spice with my sweet potatoes and add a little chili powder to them if I make them into "fries". I think I'm going to go get some buttercup or acorn Squash today, And some small turnips(less bitter). Cold weather makes me crave these foods more. Report
I actually like butterCUP squash better than butternut. Same healthy veggie, just a little sweeter. Just tried sweet potatoes a few weeks ago. I thought they tasted a lot like a mix between a squash and a pumpkin Report
I have never tried sweet potatoes and only had butternut squash once. I bought it already diced & ready to microwave in the bag just to see how it tastes. It didn't have much taste at all. The whole ones are pretty intimidating but I probably should give them a try before making my mind up that I don't care for them.
I do love carrots though. Report
I love roasted butternut squash with garlic and a drizzle of olive oil. Yum!! Report
Not a major fan of sweet potatoes. The sweetness turns me off because when I eat something like that (root veggies etc) I am not looking for sweetness - like more spicy, savory, salty for regular food and save my sweet for desert items. I do love all kinds of squash though and have just cut up a butternut squash and looking for different ways to prepare it. Recently read an article about eating veggies in season so trying to vary my veggies from the same old, same old. Report
I love both--but I have to say that roasted butternut squash is absolutely delicioso (sp?) cut into chunks, drizzled with a little olive oil and topped with fresh rosemary! I'm salivating thinking of it! Sweet like candy............ Report
HEALTHYSAGG
I actually love sweet potato but I haven't ever tried butternut squash. I'll give it a go and see. I heard its really good as a soup though. Report
RBENNETT42
I love sweet potatoes (yams actually) I cut them like fries, spray a baking sheet, and toss with a little olive oil and bake. delicious. Report
We just harvested about 4 bushels of butternut squash from our garden, so I'm delighted to read this ;-). We had a 'bumper' crop last year too, and I learned to use butternut squash in almost everything-- including grating it up and adding to my morning hot cereal! It's great pureed in any sort of soup (especially homemade crockpot bean soups...), added to tomato sauce & spaghetti, added to 'stir fries', made into Chanukah 'latkes' and veggie 'kugels', and great for desserts. And now I'm going to add *roasting* them to my repertoire ;-). Btw, butternut stayed healthy and good for us for literally 12 months-- the SECRET to its keeping power was storing it in *baskets*, along with being sure to *leave* a bit of *stem* still attached. I literally just grated up the *last* butternut from last year today! Still fine ;-) Report
never had butternut squash so Sweet Potatoes , until I go get the squash lol. Report
I enjoy butternut squash, but I have never been able to force myself to eat sweet potatoes. Blech! Report
I like sweet potatoes but i am not going to eat them without anything on them
that is just bland. I do kind of like the butternut squash though, when i am in the
mood for it . Report
Just had roasted butternut squish with balsamic vinegar. Yummy. But tomorrow night it will be roasted sweet potatoes, naked. They need no butter or spicing up! Report
KAMILLAVIRAG1
I prefer butternut squash but I haven't really looked into the ways one can use them. I sort of stopped at the soup option and the "bake it in the oven and give the pure to the baby" stage. Now that everyone's much older I should cook it differently. Report
Just don't go nuts. It takes less than you might think to turn you orange... Report
I love them both. I will bake either one with cinnamon or sugar free maple flavored syrup. Report
I steam my butternut squash and sweet potatoes. YUM! YUM! Report
I steam my butternut squash and sweet potatoes. YUM! YUM! Report
I just had a baked sweet potato for lunch. For the first time ever, I skipped the butter and just ate it plain and it was awesome! I was surprised how great it was without the butter. I have been eating much healthier the last 8 days and I am enjoying the natural flavor and sweetness of foods. I have been eating mainly vegetarian and want to convert to a vegan diet soon. Report
NANA-JEAN
Sweet potatoes! Report
sweet potatoes might be a slight favorite, but i love all winter squashes and use them interchangeably in all sorts of autumn dishes. they're so versatile!
i baked an enormous butternut down yesterday, pureed it in the blend-tec, and it's freezing in batches in ice cube trays. i'll be nomming on that bad boy all winter.
:) khairete
suz Report
I eat sweet potatoes but I don't really "like" them. Report
Squash may contain fewer calories than sweet potatoes (cup for cup), but if you are replacing (for example) french fries with sweet potatoes, you're still doing better than you would have before working to be mindful of what you're eating. Sometimes it makes more sense to compare what you're eating now to what you used to eat. Report
sweet potatoes ! They're not just for Thanksgiving. I eat them year round. Report
Curried butternut squash soup, YUM! Report
BELLA0129
I am big on sweet potatoes. I will give butternut squash a chance now that is have new information. Report
Sweet Potatoes! Awesome! Report
I still really like pumpkin . Report
TCLADY
Hi I have never met a squash or a sweet potato that I didn't like, in one form or another. in fact I just did a small pie pumpkin. Peel, cut into bite size peices, add a bit of oil or cooking spray and a bit of cinnamon and a suger substatute and salt to taste. Bake at 375 degrees for 45 minutes or until tender, strirring once. Report
Sweet Potatoes! No Contest. I Like To Bake Them Without The Skin Sprinkle With Cinnamon and Sunflower Kernals or Walnuts; And Sometimes A Littl Stevia. So Good And Filling! Report
 
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