Pumpkin vs Sweet Potato: A Complete Comparison


Both pumpkin and sweet potato are versatile vegetables used in a variety of dishes. They are a recommended part of our daily diets. If you’re wondering which one to choose, let’s answer the question, what’s the difference between pumpkins and sweet potatoes?

Sweet potatoes come from the convolvulacea family while pumpkin comes from the winter squash family. Both go well with almost any type of dish but pumpkins are better used in desserts. Sweet potatoes are soft and stringy while pumpkins are creamier.

This article will dive deep into all the comparisons possible between the two. You won’t want to miss the nutritional comparison or find out which one is healthier or better for weight loss.

Keto Bread Tip: Great News! Did you know, you don’t have to give up your favorite bread, pizza or sandwiches to follow a 100% Keto diet. Find out more in the KetoBreads website by clicking here, Keto Breads.

Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.

Pumpkin vs. Sweet Potato: Nutritional Values

The nutritional value speaks more about the vegetable than anything else. Knowing what you can expect to get out of your vegetables can help you better plan your meals.

Therefore, let’s take a look at a quick rundown of the nutritional values between these two, and then we will discuss them in more detail 1.

Pumpkin and Sweet Potato Nutritional Values

Nutrient Pumpkin
(1 Cup, raw)
Sweet Potato
(1 Cup, raw)
Calories 30.2 114
Fat 0.1g 0.1g
Protein 1.2g 2.1g
Carbohydrates 7.5g 26.8g
Fiber 0.6g 4.0g
Sugar 1.6g 5.6g
Vitamin A 8,567 IU 18,866 IU
Vitamin C 10.4mg 3.2mg
Vitamin B6 0.1mg 0.3mg
Magnesium 13.9mg 33.2mg
Potassium 394mg 448mg
Copper 0.1mg 0.2mg
Manganese 0.1mg 0.3mg
Iron 0.9mg 0.8mg

Sweet potato contains more vitamin A, Vitamin B6, magnesium, potassium, copper, manganese and fiber than pumpkins. Pumpkins contain more vitamin C and iron. 

Sweet potatoes contain many more calories and carbohydrates than pumpkin 2. This may be important for those looking to consume a low-carb diet like Keto. 

If you’re eating low-carb or want to give it a try, many of my clients follow this 28-Day Keto Challenge with great success.

On the other hand, healthy carbohydrates like the ones from sweet potatoes, brown rice and oatmeal are good for you 3.

Pumpkin vs. Sweet Potato: Which is Healthier?

Both pumpkins and sweet potatoes have health benefits 4. It is important to remember the nutritional values can seem misleading when you compare them with each other. Just because one has more sugar, fat or carbs than the other doesn’t make it bad for you.

This comparison leads us to the question, which is healthier, pumpkins or sweet potatoes?

Sweet potatoes are healthier than pumpkins because they contain more magnesium, potassium, fiber, copper and vitamins A and B6. Sweet potatoes provide antioxidants like beta-carotene which helps support the immune system.

While pumpkin may seem like the healthier option because it has fewer calories and carbs, it is vital to remember it has fewer vitamins than a sweet potato.

Although pumpkin is a healthy option also and provides a large amount of vitamin C and other minerals. For these reasons, it is recommended having a healthy portion of both sweet potato and pumpkin in your diet every week 5.

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Pumpkin vs. Sweet Potato: Which is Best for Weight Loss?

Let’s examine whether or not you should eat pumpkin or sweet potato if you are trying to lose weight. Which is better for weight loss, pumpkin or sweet potato?

Pumpkin is better for weight loss because it contains less calories and sugar than sweet potatoes. One cup of pumpkin contains 30 calories while sweet potato contains 114. 

For calorie deficits, pumpkin is the better option. If you are on a diet resembling the keto diet, pumpkin has fewer carbs per 100 grams than sweet potato and is the better option.

In terms of fat, both sweet potato and pumpkin have similar values and you’ll get similar results in that respect 6.

At the end of the day, if you are trying to lose weight, eating a healthy amount of pumpkin is a smart decision. At the same time, having sweet potatoes in moderation is not going to make someone gain weight 7.

Sweet Potato vs. Pumpkin Taste and Texture

Both of these vegetables are healthy and contain many nutrients. Therefore, the taste and texture of each one may make a difference to you when choosing one for a meal. 

  • Sweet Potatoes have a soft stringy texture. When boiled or baked without seasoning, sweet potatoes have a sweet, starchy flavor. 
  • Pumpkins are usually smooth and creamy. They can be bitter. It is for this reason that most people add sugar or other spices when used for desserts.

Can You Substitute Sweet Potato for Pumpkin?

There may come a time when you are looking to make a dish requiring either pumpkin or sweet potato but you don’t have all the ingredients you need.

This will make you wonder, can you can substitute pumpkin for sweet potato or sweet potatoes for pumpkin?

Pumpkin and sweet potato can be substituted for each other. The taste of the dish will change, but the texture will remain close.

Pumpkin alone doesn’t have much flavor which is why cinnamon and nutmeg are used a lot with it, especially around Thanksgiving time. Substituting sweet potato will increase the nutrients and won’t minimize the flavor.

If you’re out of sweet potatoes and only have pumpkin, they both have similar cooking times and can be cooked the same way.

If you’re looking to match the sweetness of the sweet potato, remove the slightly bitter pumpkin skin.

Smoothie Tip: Adding frozen fruit, instead of ice, enhances the flavor and nutrient content of the drink. 

The secret to an easy smoothie with frozen items is having a blender powerful enough to handle the workload. The blender I recommend has a 6 blade, multi-tiered blade, check it out and the current price on Amazon, Nutri Ninja BL685 with Auto-iQ Technology.

Pumpkins vs Sweet Potatoes: Storage

Both pumpkin and sweet potatoes have similar storage methods 8. Although larger pumpkins need more room, they can both be stored in the same places 9

How to Store Pumpkins

  1. Cured pumpkins should be stored in a single layer and not piled on top of each other.
  2. Pumpkins shouldn’t be touching each other.
  3. Pumpkins should be kept in temperatures of 50-55 degrees Fahrenheit and away from heat.
  4. Discard any pumpkins showing signs of decay or rot.

How to Store Sweet Potatoes

  1. Don’t store sweet potatoes in the refrigerator.
  2. Store sweet potatoes in a cool, ventilated container.
  3. Basements or other places away from heat are ideal.

FAQs

Does pumpkin have more carbs than sweet potato? Pumpkin has less carbs than a sweet potato. One cup of raw pumpkin contains 7.6 grams of carbohydrates while one cup of raw sweet potatoes contains 26.8 grams.

Pumpkin vs sweet potato macros? One cup of raw pumpkin contains 30 calories, 0.1 grams of total fat, 1.2 grams of protein and 7.6 grams of carbohydrates. One cup of raw sweet potatoes contains 114 calories, 0.1 grams of total fat, 2.1 grams of protein and 26.8 grams of carbohydrates.

Is pumpkin a bad carb? Pumpkin is a healthy carbohydrate to consume. The carbohydrates contained in pumpkin are less likely to cause spikes in blood sugar because it has a low glycemic load.

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Article Resources: Foods For Anti-Aging follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
  1. NutritionData: Pumpkin, raw[]
  2. NutritionData: Sweet potato, raw[]
  3. Cleveland Clinic: Carbohydrates[]
  4. Library Of Congress: What is the difference between sweet potatoes and yams?[]
  5. National Center for Biotechnology Information: Anticancer effects of sweet potato protein on human colorectal cancer cells[]
  6. National Center for Biotechnology Information: Medicinal and biological potential of pumpkin: an updated review[]
  7. National Center for Biotechnology Information: Sweet potato (Ipomoea balatas [L.] Lam)–a valuable medicinal food: a review[]
  8. North Carolina Sweet Potatoes: How To Store Sweetpotatoes[]
  9. Iowa State University: What is the proper way to store pumpkins?[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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