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  6. Sweet potato vs. Pumpkin pie

Sweet potato vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Pumpkin pie

  • Sweet potato has more Vitamin A RAE, 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 of Vitamin A RAE 29% 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.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Pie, pumpkin, commercially prepared.

Infographic

Sweet potato vs Pumpkin pie 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.
Sweet potato
Sweet potato
5
:
5
Pumpkin pie
Pumpkin pie
Contains more Magnesium +78.6%
Contains more Potassium +101.8%
Contains less Sodium -77%
Contains more Manganese +13.7%
Contains more Calcium +113.3%
Contains more Iron +47.5%
Contains more Phosphorus +72.3%
Contains more Zinc +30%
Contains more Selenium +800%
Equal in Copper - 0.148
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Magnesium +78.6%
Contains more Potassium +101.8%
Contains less Sodium -77%
Contains more Manganese +13.7%
Contains more Calcium +113.3%
Contains more Iron +47.5%
Contains more Phosphorus +72.3%
Contains more Zinc +30%
Contains more Selenium +800%
Equal in Copper - 0.148

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.
Sweet potato
Sweet potato
4
:
8
Pumpkin pie
Pumpkin pie
Contains more Vitamin A +313.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +231.7%
Contains more Vitamin E +192.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +126.9%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +98.7%
Contains more Folate +136.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +633.3%
Sweet potato
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%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin A +313.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +231.7%
Contains more Vitamin E +192.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +126.9%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +98.7%
Contains more Folate +136.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Pumpkin pie
Pumpkin pie
Contains more Water +53.4%
Contains more Protein +148.4%
Contains more Fats +19400%
Contains more Carbs +73.1%
Contains more Other +15.3%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Water +53.4%
Contains more Protein +148.4%
Contains more Fats +19400%
Contains more Carbs +73.1%
Contains more Other +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +459900%
Contains more Polyunsaturated fat +12542.9%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +459900%
Contains more Polyunsaturated fat +12542.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
6
Pumpkin pie
Pumpkin pie
Contains more Starch +17.9%
Contains more Sucrose +269%
Contains more Glucose +293.8%
Contains more Fructose +307.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Sweet potato
75% 15% 6% 4%
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
Pumpkin pie
36% 31% 13% 10% 7% 3%
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 Starch +17.9%
Contains more Sucrose +269%
Contains more Glucose +293.8%
Contains more Fructose +307.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Pumpkin pie
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pumpkin pie Opinion
Net carbs 17.12g 33.03g Pumpkin pie
Protein 1.57g 3.9g Pumpkin pie
Fats 0.05g 9.75g Pumpkin pie
Carbs 20.12g 34.83g Pumpkin pie
Calories 86kcal 243kcal Pumpkin pie
Starch 12.65g 10.73g Sweet potato
Fructose 0.7g 2.85g Pumpkin pie
Sugar 4.18g 18.88g Sweet potato
Fiber 3g 1.8g Sweet potato
Calcium 30mg 64mg Pumpkin pie
Iron 0.61mg 0.9mg Pumpkin pie
Magnesium 25mg 14mg Sweet potato
Phosphorus 47mg 81mg Pumpkin pie
Potassium 337mg 167mg Sweet potato
Sodium 55mg 239mg Sweet potato
Zinc 0.3mg 0.39mg Pumpkin pie
Copper 0.151mg 0.148mg Sweet potato
Manganese 0.258mg 0.227mg Sweet potato
Selenium 0.6µg 5.4µg Pumpkin pie
Vitamin A 14187IU 3434IU Sweet potato
Vitamin A RAE 709µg 448µg Sweet potato
Vitamin E 0.26mg 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.177mg Pumpkin pie
Vitamin B2 0.061mg 0.124mg Pumpkin pie
Vitamin B3 0.557mg 1.107mg Pumpkin pie
Vitamin B5 0.8mg 0.452mg Sweet potato
Vitamin B6 0.209mg 0.063mg Sweet potato
Folate 11µg 26µg Pumpkin pie
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 1.8µg 13.2µg Pumpkin pie
Tryptophan 0.031mg 0.048mg Pumpkin pie
Threonine 0.083mg 0.154mg Pumpkin pie
Isoleucine 0.055mg 0.158mg Pumpkin pie
Leucine 0.092mg 0.297mg Pumpkin pie
Lysine 0.066mg 0.192mg Pumpkin pie
Methionine 0.029mg 0.249mg Pumpkin pie
Phenylalanine 0.089mg 0.175mg Pumpkin pie
Valine 0.086mg 0.211mg Pumpkin pie
Histidine 0.031mg 0.088mg Pumpkin pie
Cholesterol 0mg 26mg Sweet potato
Saturated Fat 0.018g 1.988g Sweet potato
Monounsaturated Fat 0.001g 4.6g Pumpkin pie
Polyunsaturated fat 0.014g 1.77g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pumpkin pie
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Sweet potato
38%
Pumpkin pie
Minerals Daily Need Coverage Score
20%
Sweet potato
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 14.7g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 184mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.97g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 11)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
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.

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.