Pumpkin vs Sweet Potato: Nutrition, Calories & Protein Compared


Pumpkin vs Sweet potato
Nutrition Facts
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Pumpkin vs Sweet Potato 100g Compare
per 100g | Pumpkin | Sweet potato |
---|---|---|
Calories | 26 | 86 |
Carbohydrates | 6.5 g | 20.12 g |
Fat | 0.1 g | 0.05 g |
Dietary fiber | 0.5 g | 3 g |
Protein | 1 g | 1.57 g |
Calcium | 21 mg | 30 mg |
Iron | 0.8 mg | 0.61 mg |
Magnessium | 12 mg | 25 mg |
Potassium | 340 mg | 337 mg |
Sodium | 1 mg | 55 mg |
Vitaminium A | 7384 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.6 mg | 0.557 mg |
Vitaminium B5 | 0.298 mg | 0.8 mg |
Vitaminium B6 | 0.061 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 16 mg | 0.011 mg |
Vitaminium C | 9 mg | 2.4 mg |
Vitaminium E | 1.06 mg | 0.26 mg |
Vitaminium K | 1.1 µg | 0.002 µg |
Beta karoten | 3100 mg | 8509 mg |
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
26kcalCalories source
- 84% CARBS.
- 13% PROTEIN
- 3% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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