Pumpkin Puree vs. Sweet Potatoes

Nutrition comparison of Pumpkin Puree and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pumpkin puree versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pumpkin puree and sweet potatoes:

  • Both pumpkin puree and sweet potatoes are high in Vitamin A, dietary fiber and potassium.
  • Pumpkin puree has 60% less calories than sweet potato.
  • Pumpkin puree has 60% less carbohydrates than sweet potato.
  • Sweet potato has more thiamin and Vitamin B6.
Detailed nutritional comparison of pumpkin puree and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Puree src
Image of Sweet Potatoes src

Calories and Carbs

calories

Pumpkin puree has 60% less calories than sweet potato - pumpkin puree has 34 calories per 100 grams and sweet potato has 86 calories.

For macronutrient ratios, pumpkin puree is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Pumpkin puree has a macronutrient ratio of 11:82:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Puree Sweet Potatoes
Protein 11% 7%
Carbohydrates 82% 92%
Fat 7% 1%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 60% less carbohydrates than sweet potato - pumpkin puree has 8.1g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.

dietary fiber

Both pumpkin puree and sweet potatoes are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.

sugar

Pumpkin puree and sweet potatoes contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and sweet potato has 4.2g of sugar.

Protein

protein

Pumpkin puree and sweet potatoes contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and sweet potato has 1.6g of protein.

Fat

saturated fat

Both pumpkin puree and sweet potatoes are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree and sweet potatoes contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.

Vitamin A

Both pumpkin puree and sweet potatoes are high in Vitamin A. Pumpkin puree has a little more Vitamin A (10%) than sweet potato by weight - pumpkin puree has 778ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.

Vitamin E

Pumpkin puree and sweet potatoes contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.

Vitamin K

Pumpkin puree and sweet potatoes contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.

The B Vitamins

Sweet potato has more thiamin and Vitamin B6. Both pumpkin puree and sweet potatoes contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Pumpkin Puree Sweet Potatoes
Thiamin 0.024 MG 0.078 MG
Riboflavin 0.054 MG 0.061 MG
Niacin 0.367 MG 0.557 MG
Pantothenic acid 0.4 MG 0.8 MG
Vitamin B6 0.056 MG 0.209 MG
Folate 12 UG 11 UG

Minerals

calcium

Pumpkin puree and sweet potatoes contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and sweet potato has 30mg of calcium.

iron

Pumpkin puree has 128% more iron than sweet potato - pumpkin puree has 1.4mg of iron per 100 grams and sweet potato has 0.61mg of iron.

potassium

Both pumpkin puree and sweet potatoes are high in potassium. Sweet potato has 64% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and sweet potato has 337mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both pumpkin puree and sweet potatoes contain significant amounts of beta-carotene.

Pumpkin Puree Sweet Potatoes
beta-carotene 6940 UG 8509 UG
alpha-carotene 4795 UG 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pumpkin puree and sweet potatoes contain small amounts of alpha linoleic acid (ALA).

Pumpkin Puree Sweet Potatoes
alpha linoleic acid 0.008 G 0.001 G
Total 0.008 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both pumpkin puree and sweet potatoes contain small amounts of linoleic acid.

Pumpkin Puree Sweet Potatoes
linoleic acid 0.007 G 0.013 G
Total 0.007 G 0.013 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .

Pumpkin Puree g

()
Daily Values (%)

Sweet Potatoes g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G