Raw Pumpkin Seeds vs. Sweet Potatoes
Nutrition comparison of Raw 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
raw 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 raw pumpkin seeds and sweet potatoes:
- Both sweet potatoes and raw pumpkin seeds are high in dietary fiber and potassium.
- Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
- Sweet potato has more beta-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and sweet potato has 85% less calories than raw pumpkin seed - sweet potato has 86 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 20% | 7% |
| Carbohydrates | 7% | 92% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 47% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both sweet potatoes and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 100% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Sweet potatoes and raw pumpkin seeds contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 18 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and sweet potato has 100% less saturated fat than raw pumpkin seed - sweet potato has 0.02g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and raw pumpkin seeds contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than raw pumpkin seed - sweet potato has 709ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 738% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Sweet potatoes and raw pumpkin seeds contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid. Both raw pumpkin seeds and sweet potatoes contain significant amounts of Vitamin B6.
| Raw Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.273 MG | 0.078 MG |
| Riboflavin | 0.153 MG | 0.061 MG |
| Niacin | 4.987 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.143 MG | 0.209 MG |
| Folate | 58 UG | 11 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 53% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 13 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both sweet potatoes and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 140% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and raw pumpkin seed has 809mg 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, sweet potato has more beta-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than sweet potato per 100 grams. Both raw pumpkin seeds and sweet potatoes contain small amounts of alpha-carotene.
| Raw Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 9 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 UG |
| lutein + zeaxanthin | 74 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Raw Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.001 G |
| Total | 0.12 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than sweet potato per 100 grams.
| Raw Pumpkin Seeds | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 20.71 G | 0.013 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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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% |
|
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| 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 raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and sweet potato has 90% less calories than raw pumpkin seed - sweet potato has 86 calories in 100g and raw pumpkin seed has 559 calories.
Does sweet potatoes or raw pumpkin seeds have more carbohydrates?
By weight, raw pumpkin seed has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does sweet potatoes or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 13 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does sweet potatoes or raw pumpkin seeds contain more potassium?
Both sweet potatoes and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 140% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.