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.
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.
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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pumpkin puree or sweet potatoes contain more calories in 100 grams?Pumpkin puree has 60% less calories than sweet potato - pumpkin puree has 34 calories in 100g and sweet potato has 86 calories.
Does pumpkin puree or sweet potatoes have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than sweet potato - pumpkin puree has 8.1g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does pumpkin puree or sweet potatoes contain more potassium?
Both pumpkin puree and sweet potatoes are high in potassium. Sweet potato has 60% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and sweet potato has 337mg of potassium.