Pumpkin vs Sweet Potato: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.3 on 23 votes.
Marcin PiotrowiczMarcin Piotrowicz
Pumpkin - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Pumpkin

At first glance, you can see that in pumpkin is much less calories than in sweet potato.

Pumpkin has 26 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 231%.

In pumpkin and in sweet potato most calories came from carbs.

See tables below to compare pumpkin with sweet potato in details.

Fact 2: Pumpkin And Sweet potato Nutrition Difference

Sweet potato vs Pumpkin: Vitamins and Minerals Comparison

per 100gPumpkinSweet potato
Calories26 86
Carbohydrates6.5 g20.12 g
Fat0.1 g0.05 g
Dietary fiber0.5 g3 g
Protein1 g1.6 g
Calcium21 mg30 mg
Iron0.8 mg0.61 mg
Magnessium12 mg25 mg
Phosphorus44 mg47 mg
Potassium340 mg337 mg
Sodium1 mg55 mg
Zink0.32 mg0.3 mg
Vitaminium B1 (Thiamine)0.05 mg0.078 mg
Vitaminium B2 (riboflavin)0.11 mg0.061 mg
Vitaminium B3 (Niacin)0.6 mg0.557 mg
Vitaminium B50.298 mg0.8 mg
Vitaminium B60.061 mg0.209 mg
Vitaminium B9 (Folic acid)16 mg11 mg
Vitaminium C9 mg2.4 mg
Vitaminium E1.06 mg0.26 mg
Vitaminium K1.1 mg1.8 mg
Beta karoten3100 mg8509 mg

Less protein in pumpkin

It is aslo easy to see see that in pumpkin is less protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 1g per 100g of pumpkin so using simple math we can see that difference is about 60%.

Less carbohydrates in pumpkin

In pumpkin is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 6.5g/100g in pumpkin so let me do the math for you again - difference is about 210%.

More fat in pumpkin

In pumpkin is more fats than in sweet potato.

The tables above show us that there is 0.05g/100g of fats in sweet potato and 0.1g/100g in pumpkin. In this case difference is about 100%.


  • Calories26
  • Carbohydrates6.5 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein1 g
Pumpkin calories per:
100g | ounce | single piece | cup | mashed | cup | cubes

Calories source

  • 84% CARBS.
  • 13% PROTEIN
  • 3% FAT

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

Vitamins: sweet potato vs pumpkin

Minerals: pumpkin vs sweet potato

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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