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  6. Pumpkin, canned, without salt vs. Sweet potato, frozen, cooked, baked, without salt

Pumpkin, canned, without salt vs. Sweet potato, frozen, cooked, baked, without salt — In-Depth Nutrition Comparison

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Differences between pumpkin, canned, without salt and sweet potato, frozen, cooked, baked, without salt

  • Pumpkin, canned, without salt has more vitamin K and iron, while sweet potato, frozen, cooked, baked, without salt has more vitamin A, manganese, vitamin B6, copper, vitamin C, and potassium.
  • Sweet potato, frozen, cooked, baked, without salt's daily need coverage for vitamin A is 29% higher.
  • Sweet potato, frozen, cooked, baked, without salt contains 6 times less Vitamin K than pumpkin, canned, without salt. Pumpkin, canned, without salt contains 16µg of Vitamin K, while sweet potato, frozen, cooked, baked, without salt contains 2.5µg.
  • The amount of sugar in pumpkin, canned, without salt is lower.

The food types used in this comparison are Pumpkin, canned, without salt and Sweet potato, frozen, cooked, baked, without salt.

Infographic

Pumpkin, canned, without salt vs Sweet potato, frozen, cooked, baked, without salt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.8% 18% 52% 36% 4.6% 15% 0.65% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 33% 20% 61% 8.2% 19% 1% 87% 3.3%
Contains more IronIron +157.4%
Contains less SodiumSodium -37.5%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +83%
Contains more CopperCopper +71%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +25.7%
Contains more ManganeseManganese +346.3%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~21mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 934% 21% 0% 6% 12% 6.9% 24% 13% 0% 40% 9% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 1252% 15% 0% 17% 13% 10% 34% 43% 0% 6.3% 17% 0%
Contains more Vitamin EVitamin E +37.7%
Contains more Vitamin KVitamin K +540%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +34.1%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +232.1%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.1 g
Fats: 0.28 g
Carbs: 8.09 g
Water: 89.97 g
Other: 0.56 g
2% 23% 74%
Protein: 1.71 g
Fats: 0.12 g
Carbs: 23.4 g
Water: 73.7 g
Other: 1.07 g
Contains more FatsFats +133.3%
Contains more WaterWater +22.1%
Contains more ProteinProtein +55.5%
Contains more CarbsCarbs +189.2%
Contains more OtherOther +91.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated Fat: Sat. Fat 0.146 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.015 g
32% 6% 62%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated Fat +640%
Contains less Sat. FatSaturated Fat -82.9%
Contains more Poly. FatPolyunsaturated fat +226.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin, canned, without salt Sweet potato, frozen, cooked, baked, without salt
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin, canned, without salt Sweet potato, frozen, cooked, baked, without salt Opinion
Calories 34kcal 100kcal Sweet potato, frozen, cooked, baked, without salt
Protein 1.1g 1.71g Sweet potato, frozen, cooked, baked, without salt
Fats 0.28g 0.12g Pumpkin, canned, without salt
Vitamin C 4.2mg 9.1mg Sweet potato, frozen, cooked, baked, without salt
Net carbs 5.19g 21.6g Sweet potato, frozen, cooked, baked, without salt
Carbs 8.09g 23.4g Sweet potato, frozen, cooked, baked, without salt
Magnesium 23mg 21mg Pumpkin, canned, without salt
Calcium 26mg 35mg Sweet potato, frozen, cooked, baked, without salt
Potassium 206mg 377mg Sweet potato, frozen, cooked, baked, without salt
Iron 1.39mg 0.54mg Pumpkin, canned, without salt
Sugar 3.3g 9.17g Pumpkin, canned, without salt
Fiber 2.9g 1.8g Pumpkin, canned, without salt
Copper 0.107mg 0.183mg Sweet potato, frozen, cooked, baked, without salt
Zinc 0.17mg 0.3mg Sweet potato, frozen, cooked, baked, without salt
Phosphorus 35mg 44mg Sweet potato, frozen, cooked, baked, without salt
Sodium 5mg 8mg Pumpkin, canned, without salt
Vitamin A 15563IU 20870IU Sweet potato, frozen, cooked, baked, without salt
Vitamin A 778µg 1043µg Sweet potato, frozen, cooked, baked, without salt
Vitamin E 1.06mg 0.77mg Pumpkin, canned, without salt
Manganese 0.149mg 0.665mg Sweet potato, frozen, cooked, baked, without salt
Selenium 0.4µg 0.6µg Sweet potato, frozen, cooked, baked, without salt
Vitamin B1 0.024mg 0.066mg Sweet potato, frozen, cooked, baked, without salt
Vitamin B2 0.054mg 0.056mg Sweet potato, frozen, cooked, baked, without salt
Vitamin B3 0.367mg 0.555mg Sweet potato, frozen, cooked, baked, without salt
Vitamin B5 0.4mg 0.56mg Sweet potato, frozen, cooked, baked, without salt
Vitamin B6 0.056mg 0.186mg Sweet potato, frozen, cooked, baked, without salt
Vitamin K 16µg 2.5µg Pumpkin, canned, without salt
Folate 12µg 22µg Sweet potato, frozen, cooked, baked, without salt
Choline 9.8mg Pumpkin, canned, without salt
Saturated Fat 0.146g 0.025g Sweet potato, frozen, cooked, baked, without salt
Monounsaturated Fat 0.037g 0.005g Pumpkin, canned, without salt
Polyunsaturated fat 0.015g 0.049g Sweet potato, frozen, cooked, baked, without salt
Tryptophan 0.013mg 0.021mg Sweet potato, frozen, cooked, baked, without salt
Threonine 0.032mg 0.085mg Sweet potato, frozen, cooked, baked, without salt
Isoleucine 0.034mg 0.086mg Sweet potato, frozen, cooked, baked, without salt
Leucine 0.051mg 0.126mg Sweet potato, frozen, cooked, baked, without salt
Lysine 0.06mg 0.084mg Sweet potato, frozen, cooked, baked, without salt
Methionine 0.012mg 0.042mg Sweet potato, frozen, cooked, baked, without salt
Phenylalanine 0.035mg 0.103mg Sweet potato, frozen, cooked, baked, without salt
Valine 0.038mg 0.112mg Sweet potato, frozen, cooked, baked, without salt
Histidine 0.017mg 0.032mg Sweet potato, frozen, cooked, baked, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin, canned, without salt Sweet potato, frozen, cooked, baked, without salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Pumpkin, canned, without salt
111%
Sweet potato, frozen, cooked, baked, without salt
Minerals Daily Need Coverage Score
17%
Pumpkin, canned, without salt
26%
Sweet potato, frozen, cooked, baked, without salt

Comparison summary

Which food is richer in minerals?
Sweet potato, frozen, cooked, baked, without salt
Sweet potato, frozen, cooked, baked, without salt is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato, frozen, cooked, baked, without salt
Sweet potato, frozen, cooked, baked, without salt is lower in Saturated Fat (difference - 0.121g)
Which food is richer in vitamins?
Sweet potato, frozen, cooked, baked, without salt
Sweet potato, frozen, cooked, baked, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin, canned, without salt
Pumpkin, canned, without salt is lower in Sugar (difference - 5.87g)
Which food contains less Sodium?
Pumpkin, canned, without salt
Pumpkin, canned, without salt contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin, canned, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168450/nutrients
  2. Sweet potato, frozen, cooked, baked, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169307/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.