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  6. Sweet potato vs. Pumpkin

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, vitamin B6, vitamin B5, fiber, and manganese; however, pumpkin is richer in vitamin C and vitamin E.
  • Daily need coverage for vitamin A for sweet potato is 113% higher.
  • Sweet potato contains 6 times more fiber than pumpkin. While sweet potato contains 3g of fiber, pumpkin contains only 0.5g.
  • Pumpkin has a lower glycemic index (52) than sweet potato (70).

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" 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +42.9%
Contains more CopperCopper +18.9%
Contains more ManganeseManganese +106.4%
Contains more SeleniumSelenium +100%
Contains more IronIron +31.1%
Contains less SodiumSodium -98.2%
~equal in Potassium ~340mg
~equal in Zinc ~0.32mg
~equal in Phosphorus ~44mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +57%
Contains more CarbsCarbs +209.5%
Contains more OtherOther +22.5%
Contains more FatsFats +100%
Contains more WaterWater +18.5%

Fat Type Comparison

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

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. 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.