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Pumpkin vs Sweet potato - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 5)
Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (difference - 1.42g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 54mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Sweet potato
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pumpkin
80
Sweet potato
Mineral Summary Score
12
Pumpkin
15
Sweet potato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +31.1%
Contains less Sodium -98.2%
Contains more Calcium +42.9%
Contains more Magnesium +108.3%
Contains more Copper +18.9%
Equal in Potassium - 337
Equal in Zinc - 0.3
Equal in Phosphorus - 47
Contains more Iron +31.1%
Contains less Sodium -98.2%
Contains more Calcium +42.9%
Contains more Magnesium +108.3%
Contains more Copper +18.9%
Equal in Potassium - 337
Equal in Zinc - 0.3
Equal in Phosphorus - 47

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +275%
Contains more Vitamin E +307.7%
Contains more Vitamin B2 +80.3%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +168.5%
Contains more Vitamin B6 +242.6%
Contains more Vitamin K +63.6%
Equal in Vitamin B3 - 0.557
Contains more Vitamin C +275%
Contains more Vitamin E +307.7%
Contains more Vitamin B2 +80.3%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +168.5%
Contains more Vitamin B6 +242.6%
Contains more Vitamin K +63.6%
Equal in Vitamin B3 - 0.557

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Pumpkin
9%
Sweet potato
Carbohydrates
7%
Pumpkin
20%
Sweet potato
Fats
0%
Pumpkin
0%
Sweet potato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Sweet potato Opinion
Calories 26 86 Sweet potato
Protein 1 1.57 Sweet potato
Fats 0.1 0.05 Pumpkin
Vitamin C 9 2.4 Pumpkin
Carbs 6.5 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.61 Pumpkin
Calcium 21 30 Sweet potato
Potassium 340 337 Pumpkin
Magnesium 12 25 Sweet potato
Sugars 2.76 4.18 Sweet potato
Fiber 0.5 3 Sweet potato
Copper 0.127 0.151 Sweet potato
Zinc 0.32 0.3 Pumpkin
Starch 12.65 Sweet potato
Phosphorus 44 47 Sweet potato
Sodium 1 55 Pumpkin
Vitamin A 8513 14187 Sweet potato
Vitamin E 1.06 0.26 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.078 Sweet potato
Vitamin B2 0.11 0.061 Pumpkin
Vitamin B3 0.6 0.557 Pumpkin
Vitamin B5 0.298 0.8 Sweet potato
Vitamin B6 0.061 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 1.1 1.8 Sweet potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.018 Sweet potato
Monounsaturated Fat 0.013 0.001 Pumpkin
Polyunsaturated fat 0.005 0.014 Sweet potato
Tryptophan 0.012 0.031 Sweet potato
Threonine 0.029 0.083 Sweet potato
Isoleucine 0.031 0.055 Sweet potato
Leucine 0.046 0.092 Sweet potato
Lysine 0.054 0.066 Sweet potato
Methionine 0.011 0.029 Sweet potato
Phenylalanine 0.032 0.089 Sweet potato
Valine 0.035 0.086 Sweet potato
Histidine 0.016 0.031 Sweet potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.