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  6. Pumpkin vs. Sweet potato

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, vitamin B6, vitamin B5, fiber, and manganese.
  • Daily need coverage for vitamin A for sweet potato is 113% 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 has a lower glycemic index (52) than sweet potato (70).

Pumpkin, raw and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Pumpkin vs Sweet potato 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +31.1%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +42.9%
Contains more CopperCopper +18.9%
Contains more ManganeseManganese +106.4%
Contains more SeleniumSelenium +100%
~equal in Potassium ~337mg
~equal in Zinc ~0.3mg
~equal in Phosphorus ~47mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin EVitamin E +307.7%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +66.4%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B5Vitamin B5 +168.5%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin KVitamin K +63.6%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Sweet potato DV% diff.
Vitamin A 426µg 709µg 31%
Vitamin B6 0.061mg 0.209mg 11%
Vitamin B5 0.298mg 0.8mg 10%
Fiber 0.5g 3g 10%
Vitamin C 9mg 2.4mg 7%
Manganese 0.125mg 0.258mg 6%
Starch 12.65g 5%
Carbs 6.5g 20.12g 5%
Vitamin E 1.06mg 0.26mg 5%
Vitamin B2 0.11mg 0.061mg 4%
Calories 26kcal 86kcal 3%
Magnesium 12mg 25mg 3%
Copper 0.127mg 0.151mg 3%
Sodium 1mg 55mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Iron 0.8mg 0.61mg 2%
Fructose 0.7g 1%
Calcium 21mg 30mg 1%
Folate 16µg 11µg 1%
Vitamin K 1.1µg 1.8µg 1%
Choline 8.2mg 12.3mg 1%
Protein 1g 1.57g 1%
Selenium 0.3µg 0.6µg 1%
Fats 0.1g 0.05g 0%
Net carbs 6g 17.12g N/A
Potassium 340mg 337mg 0%
Sugar 2.76g 4.18g N/A
Zinc 0.32mg 0.3mg 0%
Phosphorus 44mg 47mg 0%
Vitamin B3 0.6mg 0.557mg 0%
Saturated fat 0.052g 0.018g 0%
Monounsaturated fat 0.013g 0.001g 0%
Polyunsaturated fat 0.005g 0.014g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.029mg 0.083mg 0%
Isoleucine 0.031mg 0.055mg 0%
Leucine 0.046mg 0.092mg 0%
Lysine 0.054mg 0.066mg 0%
Methionine 0.011mg 0.029mg 0%
Phenylalanine 0.032mg 0.089mg 0%
Valine 0.035mg 0.086mg 0%
Histidine 0.016mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +100%
Contains more WaterWater +18.5%
Contains more ProteinProtein +57%
Contains more CarbsCarbs +209.5%
Contains more OtherOther +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains less Sat. FatSaturated fat -65.4%
Contains more Poly. FatPolyunsaturated fat +180%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.