Sweet potato vs. Pumpkin pie — In-Depth Nutrition Comparison
Compare
The main differences between sweet potato and pumpkin pie
- Sweet potato is richer in vitamin A, vitamin C, vitamin B6, manganese, and potassium, yet pumpkin pie is richer in vitamin B12, selenium, and vitamin K.
- Daily need coverage for vitamin A for sweet potato is 57% higher.
- Sweet potato contains less sodium.
- Pumpkin pie has a lower glycemic index than sweet potato.
Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt 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 | +92.9% |
| Contains more PotassiumPotassium | +184.4% |
| Contains less SodiumSodium | -84.9% |
| Contains more ManganeseManganese | +118.9% |
| Contains more CalciumCalcium | +68.4% |
| Contains more IronIron | +30.4% |
| Contains more ZincZinc | +21.9% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more SeleniumSelenium | +2600% |
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 | +459.6% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin B5Vitamin B5 | +95.6% |
| Contains more Vitamin B6Vitamin B6 | +354% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +65.4% |
| Contains more Vitamin B2Vitamin B2 | +17% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +473.9% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +186.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more WaterWater | +50.4% |
| Contains more OtherOther | +19.5% |
| Contains more ProteinProtein | +94% |
| Contains more FatsFats | +6400% |
| Contains more CarbsCarbs | +68.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -97.4% |
| Contains more Mono. FatMonounsaturated Fat | +229900% |
| Contains more Poly. FatPolyunsaturated fat | +1823.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 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 MaltoseMaltose | +228.4% |
| Contains more StarchStarch | +52.2% |
| Contains more SucroseSucrose | +307.9% |
| Contains more GlucoseGlucose | +563.2% |
| Contains more FructoseFructose | +470% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 90kcal | 243kcal |
|
| Protein | 2.01g | 3.9g |
|
| Fats | 0.15g | 9.75g |
|
| Vitamin C | 19.6mg | 0mg |
|
| Net carbs | 17.41g | 33.03g |
|
| Carbs | 20.71g | 34.83g |
|
| Cholesterol | 0mg | 26mg |
|
| Vitamin D | 0IU | 2IU |
|
| Magnesium | 27mg | 14mg |
|
| Calcium | 38mg | 64mg |
|
| Potassium | 475mg | 167mg |
|
| Iron | 0.69mg | 0.9mg |
|
| Sugar | 6.48g | 18.88g |
|
| Fiber | 3.3g | 1.8g |
|
| Copper | 0.161mg | 0.148mg |
|
| Zinc | 0.32mg | 0.39mg |
|
| Starch | 7.05g | 10.73g |
|
| Phosphorus | 54mg | 81mg |
|
| Sodium | 36mg | 239mg |
|
| Vitamin A | 19218IU | 3434IU |
|
| Vitamin A | 961µg | 448µg |
|
| Vitamin E | 0.71mg | 0.76mg |
|
| Vitamin D | 0µg | 0.1µg |
|
| Manganese | 0.497mg | 0.227mg |
|
| Selenium | 0.2µg | 5.4µg |
|
| Vitamin B1 | 0.107mg | 0.177mg |
|
| Vitamin B2 | 0.106mg | 0.124mg |
|
| Vitamin B3 | 1.487mg | 1.107mg |
|
| Vitamin B5 | 0.884mg | 0.452mg |
|
| Vitamin B6 | 0.286mg | 0.063mg |
|
| Vitamin B12 | 0µg | 0.35µg |
|
| Vitamin K | 2.3µg | 13.2µg |
|
| Folate | 6µg | 26µg |
|
| Choline | 13.1mg | 37.5mg |
|
| Saturated Fat | 0.052g | 1.988g |
|
| Monounsaturated Fat | 0.002g | 4.6g |
|
| Polyunsaturated fat | 0.092g | 1.77g |
|
| Tryptophan | 0.04mg | 0.048mg |
|
| Threonine | 0.107mg | 0.154mg |
|
| Isoleucine | 0.07mg | 0.158mg |
|
| Leucine | 0.118mg | 0.297mg |
|
| Lysine | 0.084mg | 0.192mg |
|
| Methionine | 0.037mg | 0.249mg |
|
| Phenylalanine | 0.114mg | 0.175mg |
|
| Valine | 0.11mg | 0.211mg |
|
| Histidine | 0.039mg | 0.088mg |
|
| Fructose | 0.5g | 2.85g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
111%
37%
Minerals Daily Need Coverage Score
25%
26%
Comparison summary
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 12.4g)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 203mg)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 1.936g)
Which food is lower in glycemic index?
Pumpkin pie is lower in glycemic index (difference - 11)
Which food is cheaper?
Pumpkin pie is cheaper (difference - $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.