Butternut Squash vs Pumpkin – Which is Healthier?

Our Verdict

When comparing butternut squash to pumpkin, we picked the butternut.

Why?

Both are great! But the butternut squash manages a moderate win in most categories.

In terms of macros, butternut squash has more of everything except water. Most notably, it has more protein and more fiber. Yes, more carbs too, but the fiber content means that it also has the lower glycemic index, by quite a bit. So, a clear win for butternut squash.

In the category of vitamins, pumpkin does have a little more of vitamin B1 and a lot more of vitamin E, while butternut squash has more of vitamins B3, B5, B9, C, and K. They’re about equal in the other vitamins they both contain. A fair win for butternut squash.

Looking at minerals, butternut squash has more calcium, magnesium, manganese, and selenium, while pumpkin has more copper, iron, and phosphorus. They’re about equal in potassium and zinc. A marginal win for butternut squash.

Adding up the sections makes for a clear overall win for butternut squash, but by all means enjoy either or both, as diversity is good!

Want to learn more?

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Enjoy!