Pumpkin vs Sweet potato - In-Depth Nutrition Comparison
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How are Pumpkin and Sweet potato different?
- Pumpkin is higher in Vitamin C, and Vitamin E , however Sweet potato is richer in Vitamin A RAE, Vitamin B6, Vitamin B5, Fiber, and Manganese.
- Daily need coverage for Vitamin A RAE from Sweet potato is 31% higher.
- Pumpkin contains 4 times more Vitamin E than Sweet potato. While Pumpkin contains 1.06mg of Vitamin E , Sweet potato contains only 0.26mg.
Pumpkin, raw and Sweet potato, raw, unprepared are the varieties used in this article.
Infographic
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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
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Iron
+31.1%
Contains
less
Sodium
-98.2%
Contains
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Calcium
+42.9%
Contains
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Magnesium
+108.3%
Contains
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Copper
+18.9%
Equal in Phosphorus - 47
Equal in Potassium - 337
Equal in Zinc - 0.3
Contains
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Iron
+31.1%
Contains
less
Sodium
-98.2%
Contains
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Calcium
+42.9%
Contains
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Magnesium
+108.3%
Contains
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Copper
+18.9%
Equal in Phosphorus - 47
Equal in Potassium - 337
Equal in Zinc - 0.3
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
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Vitamin E
+307.7%
Contains
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Vitamin C
+275%
Contains
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Vitamin B2
+80.3%
Contains
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Folate
+45.5%
Contains
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Vitamin A
+66.7%
Contains
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Vitamin B1
+56%
Contains
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Vitamin B5
+168.5%
Contains
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Vitamin B6
+242.6%
Contains
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Vitamin K
+63.6%
Equal in Vitamin B3 - 0.557
Contains
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Vitamin E
+307.7%
Contains
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Vitamin C
+275%
Contains
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Vitamin B2
+80.3%
Contains
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Folate
+45.5%
Contains
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Vitamin A
+66.7%
Contains
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Vitamin B1
+56%
Contains
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Vitamin B5
+168.5%
Contains
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Vitamin B6
+242.6%
Contains
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Vitamin K
+63.6%
Equal in Vitamin B3 - 0.557
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+100%
Contains
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Water
+18.5%
Contains
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Protein
+57%
Contains
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Carbs
+209.5%
Contains
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Other
+22.5%
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
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Fats
+100%
Contains
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Water
+18.5%
Contains
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Protein
+57%
Contains
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Carbs
+209.5%
Contains
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Other
+22.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1200%
Contains
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Saturated Fat
-65.4%
Contains
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Polyunsaturated fat
+180%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+1200%
Contains
less
Saturated Fat
-65.4%
Contains
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Polyunsaturated fat
+180%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 17.12g |
|
| Protein | 1g | 1.57g |
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| Fats | 0.1g | 0.05g |
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| Carbs | 6.5g | 20.12g |
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| Calories | 26kcal | 86kcal |
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| Starch | 12.65g |
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| Fructose | 0.7g |
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| Sugar | 2.76g | 4.18g |
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| Fiber | 0.5g | 3g |
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| Calcium | 21mg | 30mg |
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| Iron | 0.8mg | 0.61mg |
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| Magnesium | 12mg | 25mg |
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| Phosphorus | 44mg | 47mg |
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| Potassium | 340mg | 337mg |
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| Sodium | 1mg | 55mg |
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| Zinc | 0.32mg | 0.3mg |
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| Copper | 0.127mg | 0.151mg |
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| Vitamin A | 8513IU | 14187IU |
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| Vitamin A RAE | 426µg | 709µg |
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| Vitamin E | 1.06mg | 0.26mg |
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| Vitamin C | 9mg | 2.4mg |
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| Vitamin B1 | 0.05mg | 0.078mg |
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| Vitamin B2 | 0.11mg | 0.061mg |
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| Vitamin B3 | 0.6mg | 0.557mg |
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| Vitamin B5 | 0.298mg | 0.8mg |
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| Vitamin B6 | 0.061mg | 0.209mg |
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| Folate | 16µg | 11µg |
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| Vitamin K | 1.1µg | 1.8µg |
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| Tryptophan | 0.012mg | 0.031mg |
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| Threonine | 0.029mg | 0.083mg |
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| Isoleucine | 0.031mg | 0.055mg |
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| Leucine | 0.046mg | 0.092mg |
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| Lysine | 0.054mg | 0.066mg |
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| Methionine | 0.011mg | 0.029mg |
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| Phenylalanine | 0.032mg | 0.089mg |
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| Valine | 0.035mg | 0.086mg |
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| Histidine | 0.016mg | 0.031mg |
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| Saturated Fat | 0.052g | 0.018g |
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| Monounsaturated Fat | 0.013g | 0.001g |
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| Polyunsaturated fat | 0.005g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
85%
Minerals Daily Need Coverage Score
18%
21%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 6)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.