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Sweet potato vs Pumpkin - 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.
Sweet potato Pumpkin
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
Sweet potato Pumpkin
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
80
Sweet potato
53
Pumpkin
Mineral Summary Score
15
Sweet potato
12
Pumpkin

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 Calcium +42.9%
Contains more Magnesium +108.3%
Contains more Copper +18.9%
Contains more Iron +31.1%
Contains less Sodium -98.2%
Equal in Potassium - 340
Equal in Zinc - 0.32
Equal in Phosphorus - 44
Contains more Calcium +42.9%
Contains more Magnesium +108.3%
Contains more Copper +18.9%
Contains more Iron +31.1%
Contains less Sodium -98.2%
Equal in Potassium - 340
Equal in Zinc - 0.32
Equal in Phosphorus - 44

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 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%
Contains more Vitamin C +275%
Contains more Vitamin E +307.7%
Contains more Vitamin B2 +80.3%
Equal in Vitamin B3 - 0.6
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%
Contains more Vitamin C +275%
Contains more Vitamin E +307.7%
Contains more Vitamin B2 +80.3%
Equal in Vitamin B3 - 0.6

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
9%
Sweet potato
6%
Pumpkin
Carbohydrates
20%
Sweet potato
7%
Pumpkin
Fats
0%
Sweet potato
0%
Pumpkin

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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 Sweet potato Pumpkin Opinion
Calories 86 26 Sweet potato
Protein 1.57 1 Sweet potato
Fats 0.05 0.1 Pumpkin
Vitamin C 2.4 9 Pumpkin
Carbs 20.12 6.5 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.8 Pumpkin
Calcium 30 21 Sweet potato
Potassium 337 340 Pumpkin
Magnesium 25 12 Sweet potato
Sugars 4.18 2.76 Sweet potato
Fiber 3 0.5 Sweet potato
Copper 0.151 0.127 Sweet potato
Zinc 0.3 0.32 Pumpkin
Starch 12.65 Sweet potato
Phosphorus 47 44 Sweet potato
Sodium 55 1 Pumpkin
Vitamin A 14187 8513 Sweet potato
Vitamin E 0.26 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.11 Pumpkin
Vitamin B3 0.557 0.6 Pumpkin
Vitamin B5 0.8 0.298 Sweet potato
Vitamin B6 0.209 0.061 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 1.1 Sweet potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.052 Sweet potato
Monounsaturated Fat 0.001 0.013 Pumpkin
Polyunsaturated fat 0.014 0.005 Sweet potato
Tryptophan 0.031 0.012 Sweet potato
Threonine 0.083 0.029 Sweet potato
Isoleucine 0.055 0.031 Sweet potato
Leucine 0.092 0.046 Sweet potato
Lysine 0.066 0.054 Sweet potato
Methionine 0.029 0.011 Sweet potato
Phenylalanine 0.089 0.032 Sweet potato
Valine 0.086 0.035 Sweet potato
Histidine 0.031 0.016 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.