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Sweet potato vs Pumpkin - In-Depth Nutrition Comparison

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How are Sweet potato and Pumpkin different?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B6, Vitamin B5, Fiber, and Manganese, however Pumpkin is richer in Vitamin C, and Vitamin E .
  • Daily need coverage for Vitamin A RAE from Sweet potato is 31% higher.
  • Sweet potato contains 6 times more Fiber than Pumpkin. While Sweet potato contains 3g of Fiber, Pumpkin contains only 0.5g.

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

Infographic

Sweet potato vs Pumpkin 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" 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 Phosphorus - 44
Equal in Potassium - 340
Equal in Zinc - 0.32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
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 Phosphorus - 44
Equal in Potassium - 340
Equal in Zinc - 0.32

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 E +307.7%
Contains more Vitamin C +275%
Contains more Vitamin B2 +80.3%
Contains more Folate +45.5%
Equal in Vitamin B3 - 0.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 E +307.7%
Contains more Vitamin C +275%
Contains more Vitamin B2 +80.3%
Contains more Folate +45.5%
Equal in Vitamin B3 - 0.6

Macronutrient Comparison

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

Fat Type Comparison

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

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.
Sweet potato Pumpkin
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pumpkin Opinion
Net carbs 17.12g 6g Sweet potato
Protein 1.57g 1g Sweet potato
Fats 0.05g 0.1g Pumpkin
Carbs 20.12g 6.5g Sweet potato
Calories 86kcal 26kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 2.76g Pumpkin
Fiber 3g 0.5g Sweet potato
Calcium 30mg 21mg Sweet potato
Iron 0.61mg 0.8mg Pumpkin
Magnesium 25mg 12mg Sweet potato
Phosphorus 47mg 44mg Sweet potato
Potassium 337mg 340mg Pumpkin
Sodium 55mg 1mg Pumpkin
Zinc 0.3mg 0.32mg Pumpkin
Copper 0.151mg 0.127mg Sweet potato
Vitamin A 14187IU 8513IU Sweet potato
Vitamin A RAE 709µg 426µg Sweet potato
Vitamin E 0.26mg 1.06mg Pumpkin
Vitamin C 2.4mg 9mg Pumpkin
Vitamin B1 0.078mg 0.05mg Sweet potato
Vitamin B2 0.061mg 0.11mg Pumpkin
Vitamin B3 0.557mg 0.6mg Pumpkin
Vitamin B5 0.8mg 0.298mg Sweet potato
Vitamin B6 0.209mg 0.061mg Sweet potato
Folate 11µg 16µg Pumpkin
Vitamin K 1.8µg 1.1µg Sweet potato
Tryptophan 0.031mg 0.012mg Sweet potato
Threonine 0.083mg 0.029mg Sweet potato
Isoleucine 0.055mg 0.031mg Sweet potato
Leucine 0.092mg 0.046mg Sweet potato
Lysine 0.066mg 0.054mg Sweet potato
Methionine 0.029mg 0.011mg Sweet potato
Phenylalanine 0.089mg 0.032mg Sweet potato
Valine 0.086mg 0.035mg Sweet potato
Histidine 0.031mg 0.016mg Sweet potato
Saturated Fat 0.018g 0.052g Sweet potato
Monounsaturated Fat 0.001g 0.013g Pumpkin
Polyunsaturated fat 0.014g 0.005g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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
85%
Sweet potato
55%
Pumpkin
Minerals Daily Need Coverage Score
21%
Sweet potato
18%
Pumpkin

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 Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Pumpkin
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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