Pumpkin Seeds vs. Sweet Potatoes
Nutrition comparison of Pumpkin Seeds 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 seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and sweet potatoes:
- Both sweet potatoes and pumpkin seeds are high in dietary fiber and potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
- Sweet potato has more thiamin, pantothenic acid and Vitamin B6.
- Sweet potato has signficantly less saturated fat than pumpkin seed.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and sweet potato has 81% less calories than pumpkin seed - sweet potato has 86 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 16% | 7% |
| Carbohydrates | 46% | 92% |
| Fat | 38% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and sweet potato has 63% less carbohydrates than pumpkin seed - sweet potato has 20.1g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both sweet potatoes and pumpkin seeds are high in dietary fiber. Pumpkin seed has 513% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 10 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Sweet potato has signficantly less saturated fat than pumpkin seed - sweet potato has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and pumpkin seeds contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than pumpkin seed - sweet potato has 709ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and pumpkin seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Sweet potatoes and pumpkin seeds contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid and Vitamin B6. Both pumpkin seeds and sweet potatoes contain significant amounts of riboflavin, niacin and folate.
| Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.034 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.061 MG |
| Niacin | 0.286 MG | 0.557 MG |
| Pantothenic acid | 0.056 MG | 0.8 MG |
| Vitamin B6 | 0.037 MG | 0.209 MG |
| Folate | 9 UG | 11 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 83% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 443% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both sweet potatoes and pumpkin seeds are high in potassium. Pumpkin seed has 173% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.001 G |
| Total | 0.077 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than sweet potato per 100 grams.
| Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 8.759 G | 0.013 G |
| Total | 8.759 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and sweet potato has 80% less calories than pumpkin seed - sweet potato has 86 calories in 100g and pumpkin seed has 446 calories.
Does sweet potatoes or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and sweet potato has 60% fewer carbohydrates than pumpkin seed - sweet potato has 20.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does sweet potatoes or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 440% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does sweet potatoes or pumpkin seeds contain more potassium?
Both sweet potatoes and pumpkin seeds are high in potassium. Pumpkin seed has 170% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.