Pumpkin pie vs. Sweet potato — In-Depth Nutrition Comparison
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Summary of differences between pumpkin pie and sweet potato
- Pumpkin pie has more vitamin B12, vitamin K, selenium, and vitamin B1; however, sweet potato is higher in vitamin A, vitamin B6, and vitamin B5.
- Sweet potato covers your daily need for vitamin A, 215% more than pumpkin pie.
- Sweet potato has less cholesterol.
- The glycemic index of sweet potato is higher.
These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Sweet potato, raw, unprepared.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +113.3% |
| Contains more IronIron | +47.5% |
| Contains more ZincZinc | +30% |
| Contains more PhosphorusPhosphorus | +72.3% |
| Contains more SeleniumSelenium | +800% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more PotassiumPotassium | +101.8% |
| Contains less SodiumSodium | -77% |
| Contains more ManganeseManganese | +13.7% |
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.
| Contains more Vitamin EVitamin E | +192.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.9% |
| Contains more Vitamin B2Vitamin B2 | +103.3% |
| Contains more Vitamin B3Vitamin B3 | +98.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +633.3% |
| Contains more FolateFolate | +136.4% |
| Contains more CholineCholine | +204.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +58.3% |
| Contains more Vitamin B5Vitamin B5 | +77% |
| Contains more Vitamin B6Vitamin B6 | +231.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 448µg | 709µg | 29% |
| Vitamin B12 | 0.35µg | 0µg | 15% |
| Fats | 9.75g | 0.05g | 15% |
| Polyunsaturated fat | 1.77g | 0.014g | 12% |
| Monounsaturated fat | 4.6g | 0.001g | 11% |
| Vitamin B6 | 0.063mg | 0.209mg | 11% |
| Vitamin K | 13.2µg | 1.8µg | 10% |
| Selenium | 5.4µg | 0.6µg | 9% |
| Saturated fat | 1.988g | 0.018g | 9% |
| Cholesterol | 26mg | 0mg | 9% |
| Sodium | 239mg | 55mg | 8% |
| Vitamin B1 | 0.177mg | 0.078mg | 8% |
| Calories | 243kcal | 86kcal | 8% |
| Vitamin B5 | 0.452mg | 0.8mg | 7% |
| Fiber | 1.8g | 3g | 5% |
| Vitamin B2 | 0.124mg | 0.061mg | 5% |
| Carbs | 34.83g | 20.12g | 5% |
| Phosphorus | 81mg | 47mg | 5% |
| Choline | 37.5mg | 12.3mg | 5% |
| Protein | 3.9g | 1.57g | 5% |
| Potassium | 167mg | 337mg | 5% |
| Iron | 0.9mg | 0.61mg | 4% |
| Folate | 26µg | 11µg | 4% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Calcium | 64mg | 30mg | 3% |
| Magnesium | 14mg | 25mg | 3% |
| Vitamin B3 | 1.107mg | 0.557mg | 3% |
| Vitamin E | 0.76mg | 0.26mg | 3% |
| Fructose | 2.85g | 0.7g | 3% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Starch | 10.73g | 12.65g | 1% |
| Zinc | 0.39mg | 0.3mg | 1% |
| Manganese | 0.227mg | 0.258mg | 1% |
| Net carbs | 33.03g | 17.12g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 18.88g | 4.18g | N/A |
| Copper | 0.148mg | 0.151mg | 0% |
| Tryptophan | 0.048mg | 0.031mg | 0% |
| Threonine | 0.154mg | 0.083mg | 0% |
| Isoleucine | 0.158mg | 0.055mg | 0% |
| Leucine | 0.297mg | 0.092mg | 0% |
| Lysine | 0.192mg | 0.066mg | 0% |
| Methionine | 0.249mg | 0.029mg | 0% |
| Phenylalanine | 0.175mg | 0.089mg | 0% |
| Valine | 0.211mg | 0.086mg | 0% |
| Histidine | 0.088mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +148.4% |
| Contains more FatsFats | +19400% |
| Contains more CarbsCarbs | +73.1% |
| Contains more OtherOther | +15.3% |
| Contains more WaterWater | +53.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
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 | +459900% |
| Contains more Poly. FatPolyunsaturated fat | +12542.9% |
| Contains less Sat. FatSaturated fat | -99.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +269% |
| Contains more GlucoseGlucose | +293.8% |
| Contains more FructoseFructose | +307.1% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +17.9% |