Sweet potato vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between sweet potatoes and pumpkins

Pumpkins contain less vitamin A, vitamin B6, manganese, vitamin C, vitamin B5, fiber, copper, potassium, vitamin B3, and vitamin B1 than sweet potatoes.
Sweet potatoes' daily need coverage for vitamin A is 269% higher.
Pumpkins contain 7 times less vitamin B6 than sweet potatoes. Sweet potatoes contain 0.286mg of vitamin B6, while pumpkins contain 0.044mg.
Pumpkins have a lower glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of sweet potatoes is 70.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Pumpkin, cooked, boiled, drained, without salt.

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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.

Sweet potato

Pumpkin

Contains more MagnesiumMagnesium	+200%
Contains more CalciumCalcium	+153.3%
Contains more PotassiumPotassium	+106.5%
Contains more IronIron	+21.1%
Contains more CopperCopper	+76.9%
Contains more ZincZinc	+39.1%
Contains more PhosphorusPhosphorus	+80%
Contains more ManganeseManganese	+458.4%

Contains less SodiumSodium

-97.2%

~equal in Selenium ~0.2µg

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

Pumpkin

Contains more Vitamin CVitamin C	+317%
Contains more Vitamin AVitamin A	+233.7%
Contains more Vitamin B1Vitamin B1	+245.2%
Contains more Vitamin B2Vitamin B2	+35.9%
Contains more Vitamin B3Vitamin B3	+260%
Contains more Vitamin B5Vitamin B5	+339.8%
Contains more Vitamin B6Vitamin B6	+550%
Contains more Vitamin KVitamin K	+187.5%

Contains more Vitamin EVitamin E	+12.7%
Contains more FolateFolate	+50%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	961µg	288µg	75%
Vitamin B6	0.286mg	0.044mg	19%
Manganese	0.497mg	0.089mg	18%
Vitamin C	19.6mg	4.7mg	17%
Vitamin B5	0.884mg	0.201mg	14%
Fiber	3.3g	1.1g	9%
Copper	0.161mg	0.091mg	8%
Potassium	475mg	230mg	7%
Vitamin B3	1.487mg	0.413mg	7%
Vitamin B1	0.107mg	0.031mg	6%
Carbs	20.71g	4.9g	5%
Calories	90kcal	20kcal	4%
Magnesium	27mg	9mg	4%
Protein	2.01g	0.72g	3%
Starch	7.05g		3%
Phosphorus	54mg	30mg	3%
Calcium	38mg	15mg	2%
Iron	0.69mg	0.57mg	2%
Sodium	36mg	1mg	2%
Vitamin B2	0.106mg	0.078mg	2%
Zinc	0.32mg	0.23mg	1%
Vitamin E	0.71mg	0.8mg	1%
Vitamin K	2.3µg	0.8µg	1%
Folate	6µg	9µg	1%
Choline	13.1mg	6.2mg	1%
Polyunsaturated fat	0.092g	0.004g	1%
Fructose	0.5g		1%
Protein per 100 calories	2.2g	3.6g	N/A
Calories per 10 g protein	448kcal	278kcal	N/A
Weight per 100 calories	111g	500g	N/A
Fats	0.15g	0.07g	0%
Net carbs	17.41g	3.8g	N/A
Sugar	6.48g	2.08g	N/A
Selenium	0.2µg	0.2µg	0%
Saturated fat	0.052g	0.037g	0%
Monounsaturated fat	0.002g	0.009g	0%
Tryptophan	0.04mg	0.009mg	0%
Threonine	0.107mg	0.021mg	0%
Isoleucine	0.07mg	0.023mg	0%
Leucine	0.118mg	0.034mg	0%
Lysine	0.084mg	0.039mg	0%
Methionine	0.037mg	0.008mg	0%
Phenylalanine	0.114mg	0.023mg	0%
Valine	0.11mg	0.025mg	0%
Histidine	0.039mg	0.011mg	0%