Sweet Potato vs. Pumpkin: Nutrition, Health, and Culinary Comparison

Explore the nutritional, health, and culinary differences between sweet potatoes and pumpkins—and discover which comes out on top.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

Explore the nutritional, health, and culinary differences between sweet potatoes and pumpkins—and discover which comes out on top.

Sweet potatoes and pumpkins are both popular staples in seasonal cooking and cherished for their vibrant color, comforting flavor, and impressive nutrition profiles. While these vegetables are often found side-by-side in autumn recipes and holiday celebrations, they each have unique nutritional strengths and culinary distinctions. This article takes a deep dive into the nutritional value, health benefits, and kitchen versatility of sweet potatoes and pumpkins, offering a comprehensive comparison to help you choose the best option for your needs.

How the Pumpkin vs. Sweet Potato Health Benefits Shake Out

Both pumpkin and sweet potato are rich in nutrients and associated with a range of health benefits—but one generally edges ahead in multiple important areas. Below, we compare their health impacts, focusing on chronic disease prevention, immune support, gut health, and more.

Reducing the Risk of Chronic Disease

The vivid orange color of both pumpkin and sweet potato is a visual clue to their abundance of beta-carotene, a powerful antioxidant. Beta-carotene not only provides their characteristic hue but also delivers a host of wellness-boosting effects:

Antioxidant protection: Beta-carotene helps reduce oxidative stress, potentially lowering cancer risk and providing cardiac benefits.
Degenerative disease prevention: High beta-carotene intake supports defense against age-related degeneration.

When it comes to beta-carotene content, sweet potato wins by a significant margin:

Cooked pumpkin: 5,140 micrograms of beta-carotene per cup
Cooked sweet potato: 31,000 micrograms per cup (over six times more)

Winner: Sweet potato

Immunity-Boosting Vitamins

Both pumpkin and sweet potato are stellar sources of vitamins that support immune function, particularly vitamins A and C.

Vitamin A: Essential for immune health and vision
- Pumpkin: 245% of daily value (DV) per cooked cup
- Sweet potato: 774% of DV per cooked cup
Vitamin C: Supports immune activity and tissue repair
- Pumpkin: 19% of DV per cup
- Sweet potato: 53% of DV per cup

Winner: Sweet potato (again!)

Gut Health and Fiber

Dietary fiber is a crucial, but often overlooked, nutrient in the American diet. Notably, only around 5% of Americans get enough fiber daily. Fiber supports a healthy gut microbiome and regular digestive function, and may help reduce the risk of heart disease, type 2 diabetes, hypertension, obesity, and some cancers.

Sweet potato fiber: 8.2g per cup
Pumpkin fiber: 3g per cup

Winner: Sweet potato

Heart Health Benefits and More

Beta-carotene and carotenoids in both foods support vascular health and are linked to lower heart disease risk.
Pumpkin is often recommended for cholesterol-conscious individuals, with minerals such as copper, calcium, potassium, and phosphorus supporting heart and bone health.
Sweet potato offers vitamin D, magnesium, iron, and potassium, which together promote energy, bone health, neural function, and cardiovascular balance.

Macronutrient and Calorie Comparison

Despite similar appearances and culinary uses, pumpkin and sweet potato diverge notably in their macronutrient composition, calorie content, and sugar.

Nutrient (per 100g, cooked)	Sweet Potato	Pumpkin
Calories	90	20
Carbohydrates	~21g	~5g
Sugar	~6g	~2g
Protein	2g	1g
Fat	0.1g	0.1g
Fiber	3g (but up to 8.2g/cup)	1g (but up to 3g/cup)

Sweet potato: 4–5 times higher in calories and carbohydrates; higher in natural sugar (sweetness and energy density).
Pumpkin: Very low calorie and lower sugar; better for calorie-controlled or low-sugar diets.

Micronutrient and Vitamin Differences

Both vegetables are loaded with vitamins and minerals, but the sweet potato is generally richer across a broader spectrum of nutrients.

Vitamin A (beta-carotene): Both provide a significant portion of daily recommended intake, but sweet potato provides about three times more per serving.
Vitamin C: Sweet potato again offers more than double the vitamin C per cup compared to pumpkin.
B vitamins: Sweet potato is richer in vitamins B1, B3, B5, and B6, especially B6 (six times the pumpkin’s content), contributing to metabolism and nervous system function.
Vitamin D: Sweet potato provides some vitamin D, important for bone health, especially in colder months.
Iron and Magnesium: Sweet potato is a better source, supporting oxygen transport and muscle/nerve function.
Pumpkin’s strengths: Includes essential minerals such as copper, calcium, potassium, and phosphorus.

Fat Content and Quality

Both pumpkin and sweet potato are extremely low in fat and contain no cholesterol. The small amounts of fat they contain have different profiles:

Sweet potato: Contains more polyunsaturated (“good”) fatty acids, which may help maintain cholesterol balance.
Pumpkin: Slightly higher in overall fats, but more from saturated sources.

Type of Fat	Sweet Potato	Pumpkin
Saturated Fat	Lower	Higher by 28.8%
Monounsaturated Fat	Higher by 3.5x	Lower
Polyunsaturated Fat	Higher by 22x	Lower
Cholesterol	0	0

Blood Sugar, Glycemic Index, and Weight Management

Pumpkin: Because of its lower carbohydrate and sugar content, pumpkin has a lower glycemic index and is more suitable for low-carb, low-sugar, and weight-loss diets.
Sweet potato: More caloric and higher in carbs and sugars, thus less ideal for ketogenic or calorie-restricted eating plans, but more satiating due to fiber and nutrient density.

Taste, Texture, and Culinary Uses

Pumpkin and sweet potato bring distinct flavors and textures to a wide range of dishes, from savory soups to sweet pies.

Sweet Potato:
- Rich, sweet, and starchy flavor with a creamy, dense texture when cooked.
- Excellent for baking, roasting, mashing, or making fries.
- Commonly used in sweet dishes (such as pies and casseroles) and savory recipes (curries, soups, and salads).
- Available fresh year-round and more versatile for various cuisines.
Pumpkin:
- Mild, slightly earthy flavor; flesh is lighter with a higher water content and more delicate texture.
- Best for soups, stews, purees, curries, breads, and pies made with canned puree.
- Commonly available in canned form throughout the year, but fresh pumpkins are seasonal.

Both are highly adaptable and add vibrant color, moisture, and nutrients to classic comfort foods.

Nutritional and Culinary Comparison Table

Feature	Sweet Potato	Pumpkin
Calories (per 100g)	90	20
Carbohydrates	Higher	Lower
Fiber	Up to 8.2g/cup	Up to 3g/cup
Sugar	Higher (naturally sweet)	Lower (better for low-sugar diets)
Vitamin A	3x higher	~1/3 of sweet potato
Vitamin C	More	Less
B vitamins	Richer across spectrum	Moderate amounts
Availability	Year-round	Typically fall/winter (fresh), year-round (canned)
Best for	High nutrition, energy, immune support	Low-calorie, low-sugar, light recipes

Which Should You Choose?

Choose sweet potato if you want maximum nutritional density (especially vitamin A, C, B vitamins, iron, and fiber) and need more calories, such as for athletes, growing children, or nutrient-dense comfort foods.
Choose pumpkin for lower calories and sugar content—ideal for weight management, low-carb diets, or when used as a lighter ingredient in soups, purees, or desserts.
Both vegetables are nutrient-dense, gluten-free, naturally vegan, and accessible sources of antioxidants and vitamins critical for overall health.

Frequently Asked Questions (FAQs)

Q: Is sweet potato healthier than pumpkin?

A: Sweet potato is more nutrient-dense, offering higher levels of vitamins A, C, B vitamins, fiber, and minerals. Pumpkin is lower in calories and sugar and still a great source of beta-carotene and key minerals.

Q: Can I substitute sweet potato for pumpkin in recipes?

A: Yes, sweet potato and pumpkin can often be substituted in soups, pies, purees, and baked goods. Expect a richer texture and sweeter flavor from sweet potato.

Q: Which is better for weight loss?

A: Pumpkin is lower in calories and sugar, making it a better choice for low-calorie or weight-loss diets. Sweet potato, while higher in calories, offers sustained energy and satiety due to its high fiber content.

Q: Are sweet potatoes and pumpkins suitable for diabetics?

A: Both can fit in a diabetic meal plan in moderation. Pumpkin has a lower glycemic load, while sweet potato should be consumed in controlled portions due to its higher natural sugar and carbohydrate levels.

Q: Is canned pumpkin as nutritious as fresh?

A: Canned pumpkin retains most of its nutrients, including beta-carotene and minerals. Just be sure to choose pure pumpkin (not “pumpkin pie filling”) for recipes and nutrition.

Key Takeaways

Sweet potato is superior in most nutritional categories, boasting higher fiber, vitamin A and C, as well as B vitamins and mineral content.
Pumpkin is decidedly lower in calories, sugar, and carbohydrates, making it a lighter alternative for dessert and savory dishes alike.
Both are rich in antioxidants, especially beta-carotene, and offer unique contributions to health and cuisine.

Whichever seasonal vegetable you reach for, adding more orange produce to your diet supports overall health, boosts immunity, and brings flavor and color to your table all year round.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete