Why is Sweet Potato better than Butternut Squash? Sweet Potatoes: To peel, use a vegetable peeler or paring knife. Like sweet potatoes, butternut squash contains high levels of antioxidants, vitamin A and manganese, which helps the enzymatic reaction of the antioxidants in the body. A meta analysis of 18 studies showed a high level of antioxidant intake (including Vitamins C and b-carotene was associated with a significantly decreased risk of pancreatic cancer). Once the water is drained add in the spices, milk, butter (if you’re using it) and maple syrup. 13 hours ago, by Mekishana Pierre Secondly, I baked the in a preheat oven at 400 degree Fahrenheit. by Nikita Charuza Such vibrant orange and gold, especially once they begin to caramelize from the heat of the oven! Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. … As with everything, butternut squash should be consumed in moderation. Butternut Squash and White Sweet Potato Mash. Drizzle with oil and sprinkle with sugar, cinnamon and nutmeg; toss to coat mixture well. Potato: The Nutritional Facts. For more on how to cook butternut squash, take a peek at our guide on how to prepare it. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. A healthier sweet potato casserole with butternut squash, sweetened with maple syrup, and topped with toasted, lightly sweetened pecans. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. 20.12g vs 11.69g; 2x more pantothenic acid per 100g? Peel butternut squash. A cup butternut squash also provides 582 mg of potassium, more than you would find in a banana. How to make this creamy thick Butternut Squash and Sweet Potato Soup. You can also use sweet potatoes. Acorn squash is no slouch when it comes to fibre, either. The butternut squash and sweet potatoes are peeled, cut into chunks and boiled until they’re soft. Add puréed cooked squash to … 7.5K views Yields about 3/4 cup per serving. Sweet potatoes are richer in natural sugars and starches than many other vegetables, making them higher in calories. 0 from 0 votes. The antioxidants found in butternut squash may also have a protective against cognitive decline. Butternut Squash and White Sweet Potato Mash. White sweet potatoes have a milder flavor than orange sweet potatoes. Although both are known for their orange hue, these two vegetables do have their differences. That being said, it does have more fiber and protein than butternut squash. They have similar vitamins and minerals per pound but at half the calories squash has way more vitamins and minerals per calorie. A healthier sweet potato casserole with butternut squash, sweetened with maple syrup, and topped with toasted, lightly sweetened pecans. By signing up, I agree to the Terms & to receive emails from POPSUGAR. Sweet potatoes contain about double the calories … Orange Nutrition Butternut Squash PhotoCredit: fyp365.com. Butternut Squash and Sweet Potato Stew with beans and spinach, a healthy Fall dish. Plus our recipe is so easy to make in the Instant Pot. For a smaller dice, dice more. 164 days . Scoop out the seeds. Butternut Squash is very low in calories and contains no saturated fats or cholesterol. Now that you can see the two vegetables lined up next to each other, it's easy to see why they're both champs in the food pyramid. 0.26mg vs 0.202mg; 3.05x more riboflavin per 100g? I use better than boullion.-1 whole butternut squash, cut in half lengthwise, seeds and spaghettiness scooped out. Transfer squash and potatoes to a serving platter or bowl; drizzle with hot butter mixture and toss to coat. Come fall, you'll be roasting, sautéing, toasting, and puréing butternut squash all the time. Unlike potatoes, these vegetables do count towards your 5-a-day because they are lower in starch than other carbohydrates and are usually eaten in addition to the starchy part of the meal. The perfect side dish for fall and holiday gatherings. It is a good source of dietary fibre and it is often recommended by dietitians to help in the control of cholesterol. butternut squash vs sweet potato- which is healthier? Both sweet potato and butternut squash are delicious, versatile ingredients that can be used in a myriad of recipes. Butternut squash and sweet potato soup:-2 cups of chicken broth. take a peek at our guide on how to prepare it, Yes, Oatmeal Is Perfectly Healthy for Breakfast, Potatoes Actually Aren't Unhealthy for You. We may earn commission from links on this page, but we only recommend products we back. A correlation was found between consumption of orange fruits and vegetables, and the preservation of cognitive function during aging. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Butternut squash does taste something like sweet potato. While sweet potatoes do have more fiber and protein than butternut squash, the numbers are not significant like the calorie and carb numbers: Fiber: 2.8g squash, 4g sweet potato; Protein: 1.4g squash, 2g sweet potato We side with the squash. The perfect side dish for fall and holiday gatherings. Sweet Potatoes, Red Potatoes, Carrots & Butternut Squash Available Sizes . And while we know it's delicious, this starchy veggie is actually a cold weather superfood. Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. 3g vs 2g; 1.57x more proteins per 100g? 1 hour ago, by Sarah Wasilak Combining these three makes for a beautiful melody of flavors. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. , Image Source: POPSUGAR Photography / Grace Hitchcock, Courteney Cox Gives Fans a Thanksgiving Treat by Dancing With Her Head Stuffed in a Turkey, If You Want to Make the Perfect Pumpkin Pie, Try Molly Yeh's Decadent Recipe, This TikTok Musical Is the Only Thing I'll Be Thinking About This Thanksgiving, Reese Witherspoon Is All of Us Sneaking Pie Before Dinner: "Nobody's Gonna Know", We Can't Stop Laughing at These Chocolate-Covered-Strawberry Turkeys — Here's How to Make Them, Kamala Harris's Family-Favorite Thanksgiving Recipe Only Requires 5 Steps. 57 minutes ago, by Kelsey Garcia Aug 2, 2017 Getty Images. Place squash cut side down on large baking tray. Dice butternut squash, making sure all pieces are about the same size. One of the easiest ways to cook, roasting draws out the vegetables’ natural sweetness while giving their exterior a slightly crisp bite. Both are off the charts for vitamin A, but are you curious to see what kind of value they each add to your meals? Scoop out the cooked squash and sweet potatoes. 2 hours ago, by Tori Crowther There is 17.49g/100g of carbohydrates in potato and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 50 %. Eaten in large amounts (1-2 pounds at a time) (made them into baked french fries) Butternut squash has a sweet, nutty flavor, where acorn squash may be a little sweeter and slightly less nutty. This post contains affiliate links for products I’m obsessed with. A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handles all of Good Housekeeping’s nutrition-related content, testing, and evaluation. 86kcal vs 45kcal; 27.72% more manganese per 100g? To cut out some of the sugar and carbs, I substituted 1 pound of sweet potatoes with butternut squash. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While it's higher in carbs, butternut squash is loaded with antioxidants and vitamins. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Sweet potatoes can sometimes be purchased in large peeled cubes. This article takes a look at butternut squash, its nutrition, health benefits, and uses. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Place sweet potatoes and squash in prepared pan. Great, Click the ‘Allow’ Button Above Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. The sweet potato, however, does provide more fibre and protein. This fall favorite is also linked to reducing risk of heart disease by lowering blood pressure and reducing inflammation. Bake, covered with aluminum foil, for 35 minutes, stirring occasionally. Proteins are essential for a healthy, balanced diet. This sweet potato casserole is lower in sugar, carbs and fat compared to the traditional sweet potato casserole. 15 hours ago, by Kelsie Gibson Cut it in half, then cut in half again. 11.81% higher water content per 100g? The Best 25 Christmas Decorations You Can Buy, 40 Gifts That Are Sure to Warm Grandma's Heart, 40 Gorgeous Gifts for the Best Sister Ever, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. It’s a fact that many commercial pumpkin pies in America are actually made with butternut squash, because it is more flavorful than many varieties of pumpkin. 21 hours ago. This article takes a look at butternut squash, its nutrition, health benefits, and uses. Although they may not be traditional staples, they are rich in history, nutrition and taste. 1.57g vs 1g; 1.91x more food energy (kcal) per 100g ? Place the sweet potatoes and butternut squash into a large pot and cover with water. 10 oz butternut squash, cut into small chunks (fresh or frozen - if using fresh, this is about the size of a medium butternut squash) 6 medium russet potatoes, peeled and diced into small chunks 1 can white chili beans, drained and rinsed 1 can pinto beans, drained and rinsed 10 oz frozen corn 3 tbsp lime juice Consider them as an option to add wholesome variety at meal time. Where is more fats? Why trust us? The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. Yields about 3/4 cup per serving. Orange foods, especially carrots, are most commonly associated with beta-carotene. Bake until tender, 45 minutes to 1 hour. Butternut squash also brings an extra boost of nutritional benefits. Sweet Potato vs. Sweet potatoes are about double calories, carbs, and sugar per serving than butternut squash. https://2sistersrecipes.com/oven-roasted-sweet-potatoes-butternut Layer the sweet potato and squash slices going, sweet potato, squash, sweet potato, squash until the bottom is covered in a single layer. A 13-year study evaluated the association between a carotenoid-rich diet and cognitive performance. Toss with 2 Tablespoons of olive oil and season with salt and pepper. To bake butternut squash, coat two cored butternut squash halves in olive oil, salt, and pepper. It’s difficult to say which is better, which is why I enjoy both as a part of my diet. 0.06mg vs 0.02mg; 1.72x more carbohydrates per 100g? This way you get a smoother soup. ☝️, Awesome, You’re All Set! Meanwhile, the typical American diet tends to be high in sodium and low potassium. The sweet potato is a bright orange root vegetable, and is treated in a similar way to butternut squash, parsnips, swede and turnips. However, sweet potatoes have a superior nutritional profile due to their higher content of vitamin A (in the form of carotenoids), vitamin B5, vitamin B6, copper, and manganese. Allow squash and sweet potatoes to cool slightly – 10-15 minutes. Source(s): Same as the other answerer, but she didn't check the calorie count. https://www.wellplated.com/healthy-butternut-squash-recipes https://www.webmd.com/food-recipes/butternut-squash-health-benefits One-half cup of sweet potatoes has about 90 calories compared to 30 to 40 calories in one-half cup of pumpkin or winter squash. Baked, brushed with coconut oil. Halve the squash and remove the seeds and pulp from the center. One cup of cooked squash offers nine grams of fibre, putting a sizeable dent in your daily requirement. Or is it the other way around? A colorful medley of root vegetables consisting of carrots, sweet potatoes, butternut squash and white potatoes, are oven-roasted with extra virgin olive oil, crushed red pepper, rosemary, and pancetta. The butternut squash and the sweet potatoes bake quickly and by roasting them in the oven, the edges become crisp and slightly charred while the center remains soft. Yields about 1/2 cup per serving. Butternut squash is sweeter than pumpkin when cooked, and caramelizes nicely when roasted in the oven, making it delicious as a topping for oatmeal, roasted with your favorite lean protein, or stuffed with quinoa and veggies.Pumpkin has a slightly earthy taste, which pairs well with richer flavors like truffle, bacon and even chocolate. A nutritionist is weighing on the benefits of this fall superfood. Prepared by brushing with coconut oil and baking. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. Butternut squash may also help to fight melanoma, ovarian and lung cancer. Some may be unable to distinguish any subtle flavor differences. Once done, I blended the veggies with the vegetable broth. Other than being a treat for the eyes, roasted sweet potatoes and butternut squash is super healthy, especially for runners. In butternut squash is less fats than in potato. Diets high in fiber have been linked to lowering blood pressure and cholesterol levels, and since squash packs both soluble and insoluble fiber, it can also help to improve satiety and regularity, which may help you lose weight long-term and when consumed regularly. A few of my fall favorites are butternut squash, sweet potatoes, and apples. Butternut squash is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor. Acorn squash. Eaten in large amounts (1-2 pounds at a time) (made them into baked french fries) Topped with pecan streusel, this is just as good as (or better than!) However, for soup making I think it's better to peel them first. Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. The sweet potato, however, does provide more fibre and protein. Place all onto baking sheets. Just sit back and let the oven work its magic while the flavor of Halved Brussels Sprouts, Butternut Squash & Onions roasts into a savory masterpiece your taste buds will love Mash everything together with a potato … Wash the sweet potatoes, cut in half and place cut side down on the baking tray with the squash. But are sweet potatoes really healthier than white potatoes? Butternut squash may also help to fight melanoma, ovarian and lung cancer. 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. 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