Calorie comparison
Butternut Squash vs Cauliflower
Per 100 grams, cauliflower is the lighter choice by 20 calories, while cauliflower delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Butternut Squash | Cauliflower |
|---|---|---|
| Calories | 45 | 25 |
| Protein | 1 g | 1.9 g |
| Carbs | 12 g | 5 g |
| Fat | 0.1 g | 0.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🎃 Butternut Squash
1 cup cubed (140 g)
63 cal
1.4 g protein · 16.8 g carbs · 0.1 g fat
🥦 Cauliflower
1 cup (107 g)
27 cal
2 g protein · 5.4 g carbs · 0.3 g fat
Frequently asked
Which has more calories, butternut squash or cauliflower?
Per 100 g, butternut squash has 45 calories and cauliflower has 25. Cauliflower is lower in calories.
Which has more protein, butternut squash or cauliflower?
Butternut Squash has 1 g of protein per 100 g; cauliflower has 1.9 g. Cauliflower wins on protein.
Is butternut squash or cauliflower better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cauliflower — but portion size matters more than which food you pick.
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