Sweet Potato vs Pumpkin

sweet potato nutritional information label

Sweet potato info

Every year, this west-coast girl gets to craving pumpkin pie, but I don’t always have any canned pumpkin in the house. I decided to try my hand at making a sweet potato pie. In essence, I used the same recipe, but instead of pumpkin, I used peeled, steamed sweet potatoes that I pressed through a potato ricer before combining with the rest of the pie ingredients. And the end result were a little denser, but the taste hit the spot, tasting pretty much the same.

• Looking for an egg-free recipe for pumpkin pie? It’s easy! •

So I got curious about the nutritional differences between pumpkin and sweet potato, and looked up a nutrition facts chart for both on NutritionData.com.

I found out that if you are looking for calories, sweet potato has about five times the calories and carbohydrates. Most of that is in the sugar department, as sweet potato has just about ten times the amount as pumpkin. But it also has three times the fiber.

pumpkin nutritional information label

Pumpkin info

Sweet potato laps pumpkin in vitamin A; while both are great sources, sweet potato has about four times as much. There is also about triple the vitamin C in sweet potatoes as pumpkin. And when it comes to the amount of minerals such as calcium and iron, sweet potato have a slight edge over pumpkin.
In short, sweet potato is nutrient- and calorie-dense in relation to pumpkin. Pumpkin may be better for someone on a calorie-restricting diet, however both are very healthy sources of nutrients and make delicious filling for pie. Enjoy!

Farmers Market Organic Pumpkin, 15-oz. (Count of 12)

One Comment

Add a Comment

Your email address will not be published. Required fields are marked *