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