Butternut squash is the denser food and pumpkin the lighter one. Per 100 g raw, butternut has nearly twice the calories (48.1 against 26), about 60% more carbohydrate (10.5 g against 6.5 g) and almost four times the fibre (1.96 g against 0.5 g). Pumpkin is simply wetter. On the nutrient both are known for, butternut also leads: 4,226 µg of beta-carotene against 3,100 µg.
One thing the reputation gets wrong is sugar. Butternut is usually described as the sweeter of the two, but per 100 g they are close and pumpkin is slightly higher, at 2.76 g against 2.2 g.
| Nutrient | Pumpkin | Butternut Squash |
|---|---|---|
| Calories | 26.0 kcal | 48.1 kcal |
| Protein | 1.0 g | 1.15 g ✓ |
| Total Carbohydrate | 6.5 g | 10.5 g |
| Dietary Fiber | 0.5 g | 1.96 g ✓ |
| Total Sugars | 2.76 g | 2.2 g ✓ |
| Total Fat | 0.1 g | 0.17 g |
| Saturated Fat | 0.05 g | 0.021 g ✓ |
| Sodium | 1.0 mg | 0 mg ✓ |
Notable compounds in each
When to choose each
Reach for butternut squash when you want more from the same weight: more fibre, more beta-carotene and about a quarter more vitamin A, at 532 µg against 426 µg per 100 g. Its drier, denser flesh is also why it roasts and purées without going watery. Reach for pumpkin when you want volume for very few calories. At 26 calories per 100 g it is among the lighter vegetables on this site, and it still supplies close to half a day’s vitamin A. The two are interchangeable in most recipes, so the choice usually comes down to texture and what the shop has.
Pumpkin vs butternut squash nutrition per 100g
Both sets of figures are for the raw flesh. The table above ticks butternut on every marked row, but only the fibre gap is large enough to matter. Sodium and saturated fat are next to nothing in both, and protein is around 1 g either way. Potassium is a near tie, at 340 mg for pumpkin and 329 mg for butternut.
In vitamin A terms, 100 g of raw butternut supplies about 59% of the daily value and pumpkin about 47%. All of it comes as carotenoids such as beta-carotene, which the body converts to vitamin A as needed. Carotenoids are fat soluble, so both vegetables give up more of them when cooked or eaten with a little oil.
A note on canned pumpkin. These figures describe fresh pumpkin, not the purée. Canned pumpkin is cooked down, so it is denser than raw flesh, and in the United States it is commonly made from tan-skinned squash varieties that are closer relatives of butternut than of a carving pumpkin.
Related comparisons: butternut squash vs sweet potato and carrot vs sweet potato.
Common questions
Is butternut squash healthier than pumpkin? Butternut gives you more per 100 g: almost four times the fibre, about a third more beta-carotene and a quarter more vitamin A. Pumpkin gives you about half the calories. Both are low-calorie, carotenoid-rich vegetables, so neither is a poor choice.
Which has fewer calories, pumpkin or butternut squash? Pumpkin, clearly: 26 calories per 100 g raw against 48.1 for butternut squash. Pumpkin holds more water, which is also why it has less carbohydrate and less fibre.
Can you substitute butternut squash for pumpkin? Yes, in almost any recipe and in either direction. Butternut is drier and denser, so soups and purées come out thicker and pies set more firmly. If you are swapping in fresh pumpkin, cook off some of the extra water first.
Is pumpkin a type of squash? Yes. Pumpkin and butternut are both winter squashes from the same plant genus, Cucurbita. Pumpkin is a kitchen word rather than a botanical one, and it is used for several round, orange varieties.
Which has more vitamin A, pumpkin or butternut squash? Butternut squash: 532 µg per 100 g raw against 426 µg for pumpkin, which is about 59% and 47% of the daily value. Both count as excellent sources.