Pumpkin vs Sweet Potato: Nutrition, Calories & Protein Compared



Pumpkin - calories, kcal, weight, nutrition
Pumpkin - calories, kcal, weight, nutrition

Pumpkin vs Sweet potato
Nutrition Facts

Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Pumpkin vs Sweet Potato 100g Compare


per 100gPumpkinSweet potato
Calories26 86
Carbohydrates6.5 g20.12 g
Fat0.1 g0.05 g
Dietary fiber0.5 g3 g
Protein1 g1.57 g
Calcium21 mg30 mg
Iron0.8 mg0.61 mg
Magnessium12 mg25 mg
Potassium340 mg337 mg
Sodium1 mg55 mg
Vitaminium A7384 µg14187 µg
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 mg0.011 mg
Vitaminium C9 mg2.4 mg
Vitaminium E1.06 mg0.26 mg
Vitaminium K1.1 µg0.002 µg
Beta karoten3100 mg8509 mg
Pumpkin vs Sweet Potato: A Nutritional Comparison

Discovering the Nutritional Treasures of Pumpkin and Sweet Potato

When autumn arrives, bringing with it the harvest season, two vegetables stand out for their culinary versatility and rich nutritional profile: pumpkin and sweet potato. Both are celebrated for their health benefits and are staples in a variety of dishes around the globe. But beyond their common uses in pies, soups, and casseroles, how do these nutritious powerhouses stack up against each other?

A Closer Look at Pumpkins and Sweet Potatoes

Before diving into the nutritional nuances, let's appreciate some interesting facts about these two vegetables. Pumpkins, with their vibrant orange hue, are not only a symbol of fall but also hold cultural significance in celebrations like Halloween and Thanksgiving. Sweet potatoes, on the other hand, are known for their sweet flavor and smooth texture, making them a favorite ingredient in both savory and sweet dishes. Beyond their culinary uses, both vegetables are packed with vitamins, minerals, and antioxidants, contributing to various health benefits.

Nutritional Face-Off

  • Calories: Pumpkins are lower in calories, with only 26 calories per 100 grams, compared to sweet potatoes, which have 86 calories. This makes pumpkin a more calorie-friendly option for those watching their intake.
  • Carbohydrates and Fiber: Sweet potatoes lead with 20.12 grams of carbohydrates and 3 grams of fiber, against pumpkins' 6.5 grams of carbohydrates and 0.5 grams of fiber. The higher fiber content in sweet potatoes can be beneficial for digestive health.
  • Protein: Both vegetables are relatively low in protein, but sweet potatoes have a slight edge with 1.6 grams per 100 grams, compared to pumpkins' 1 gram.
  • Vitamins and Minerals: Sweet potatoes are a superior source of vitamin A and beta-carotene, essential for eye health, with 14187 IU and 8509 micrograms respectively, compared to pumpkins. However, pumpkins boast a higher content of vitamin C, which is crucial for immune function, with 9 milligrams per 100 grams.

Which One Should You Choose?

Both pumpkin and sweet potato offer unique nutritional benefits. Your choice might depend on your dietary needs or specific health goals. If you're looking for a low-calorie option rich in vitamin C, pumpkin might be the way to go. On the other hand, if you're in need of a fiber-rich, vitamin A-packed vegetable, sweet potatoes are an excellent choice.

Ultimately, incorporating a variety of vegetables into your diet is the best way to ensure you're getting a wide range of nutrients. Whether you prefer pumpkin or sweet potato, you can rest assured that both will contribute positively to your health and well-being.

In conclusion, while both pumpkin and sweet potato have their own set of nutritional advantages, they are both healthy choices that can fit well into a balanced diet. So, why not enjoy the best of both worlds and include both of these nutritious vegetables in your meals?

Pumpkin 100g

26kcal

Calories source

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

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle 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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