Sweet Potato vs. Pumpkin: Which Fall Favorite Truly Packs the Healthiest Punch?

Learn which vibrant harvest vegetables best support immunity, gut health, and energy.

By Medha deb

Created on Sep 24, 2025

Learn which vibrant harvest vegetables best support immunity, gut health, and energy.

The arrival of autumn brings forth a parade of vibrant, nourishing vegetables, with sweet potato and pumpkin standing out as the season’s signature stars. Both claim spots on holiday tables and in comforting soups, but when it comes to nutritional value, which one deserves the highest praise? This comprehensive guide compares pumpkin and sweet potato across their nutrients, health benefits, and their role in chronic disease prevention—helping you make informed choices for your plate.

How the Pumpkin vs. Sweet Potato Health Benefits Shake Out

Both sweet potato and pumpkin are packed with essential nutrients and vibrant color. But as you look closer, you’ll discover that one vegetable consistently delivers an edge in several critical nutritional categories.

Reducing the Risk of Chronic Disease

The bright orange hues of both vegetables come from beta-carotene, a carotenoid antioxidant known for its benefits beyond just color. Beta-carotene intake is associated with:

Reduced risk of certain types of cancer
Protection against heart disease
Delayed degenerative aging processes

According to Agricultural Research Service (ARS) data, a single cooked cup of pumpkin (245g) contains 5,140 micrograms of beta-carotene, while a cup of cooked sweet potato (328g) boasts an astounding 31,000 micrograms. That’s over six times as much in sweet potatoes compared to pumpkin. Consuming either vegetable supports your health, but sweet potatoes clearly outpace pumpkins in beta-carotene content.

Winner: Sweet potato

Immunity-Boosting Vitamins

Vitamin A is a cornerstone of robust immune function, vision, and cell growth. Both sweet potato and pumpkin contain generous amounts of this essential vitamin. Specific numbers reveal:

One cup of cooked pumpkin offers 245% of your daily recommended intake (RDI) of vitamin A and 19% RDI of vitamin C.
One cup of sweet potato delivers a staggering 774% RDI of vitamin A and 53% RDI of vitamin C.

This makes sweet potato a far more potent source of both vitamin A and C. These vitamins not only strengthen your immune system but also provide antioxidant protection and aid wound healing.

Winner: Sweet potato

Gut Health and Dietary Fiber

Fiber supports a healthy digestive tract and is directly linked to reduced risks for multiple diseases. With only 5% of Americans meeting the recommended fiber intake, both sweet potato and pumpkin are helpful additions to any diet. Here’s how they compare:

One cup of sweet potato contains 8.2 grams of fiber
One cup of pumpkin contains just 3 grams of fiber

Fiber doesn’t just benefit gut health—it is associated with a decreased risk of heart disease, stroke, hypertension, obesity, type 2 diabetes, and certain cancers.

Winner: Sweet potato

Sweet Potato vs. Pumpkin: Core Nutritional Comparison

Though both are celebrated as nutritious, their macronutrient, vitamin, and mineral profiles diverge in notable ways. Use the following table for a side-by-side comparison based on typical cooked servings.

Nutrient	Sweet Potato (1 cup, cooked)	Pumpkin (1 cup, cooked)	Edge
Calories	180	49	Pumpkin (lower calorie)
Total Carbohydrates	41.4g	12g	Sweet potato (energy)
Dietary Fiber	8.2g	3g	Sweet potato
Sugar	14.7g	5g	Pumpkin (lower sugar)
Protein	4g	2g	Sweet potato
Fat	0.3g	0.2g	Practically equal
Vitamin A (%RDI)	774%	245%	Sweet potato
Vitamin C (%RDI)	53%	19%	Sweet potato
Potassium	950mg	564mg	Both good

Key Nutritional Takeaways

Sweet potatoes are richer in almost every nutrient measured, particularly vitamin A, vitamin C, fiber, and protein.
Pumpkin is lower in calories and sugar, making it a better candidate for low-calorie and low-sugar diets.
Both are naturally fat-free and contain no cholesterol.
Sweet potatoes contain significant polyunsaturated “good” fat; pumpkin is slightly higher in (minimal) saturated fat.

Micronutrients: Vitamins and Minerals Face-Off

Beta-Carotene (Vitamin A Precursor)

While both are high in beta-carotene, sweet potatoes dominate with more than six times the amount found in pumpkin per serving.

Other Vitamins

Sweet potatoes are much higher in B vitamins (including B6, B1, and B3).
Pumpkin is a decent source of potassium, copper, calcium, and magnesium.
Sweet potatoes are also higher in iron and vitamin D (vitamin D is rare in produce, and sweet potatoes contain more than none).

Dietary Fiber and Its Importance

Sweet potatoes’ higher fiber content lets them shine in supporting digestive and metabolic health. High-fiber diets are proven to:

Promote healthy gut microbiota
Prevent constipation and other digestive issues
Lower cholesterol and aid in heart health
Reduce risk for type 2 diabetes

With only about 5% of people achieving optimum fiber intake, eating sweet potato can be an effective way to help bridge this gap.

Choosing the Right Option for Your Health Goals

When to Pick Pumpkin

If you are trying to lose weight or need a low-calorie food, pumpkin’s bulk and low energy density make it ideal.
It has less sugar, beneficial for those managing blood sugar or carb intake.
Rich in carotenoids which help reduce cholesterol and support heart health.

When to Opt for Sweet Potato

If your goal is nutrient density, sweet potatoes are the clear winner thanks to their vitamins, minerals, and fiber.
Greater antioxidant power due to higher beta-carotene and vitamin C content.
Perfect for boosting immunity, supporting skin and eye health, and maintaining energy.

Common Cooking Uses and How to Get the Most Nutrition

Pumpkin is versatile in soups, stews, purees, savory pies, or roasted on its own. It can also be blended into oatmeal or smoothies for added volume and a mild, earthy flavor.
Sweet potatoes work well baked, mashed, roasted, or spiralized into noodles. Their natural sweetness means they fit well in both savory and sweet dishes, from fries to casseroles and even desserts.
To absorb more beta-carotene (a fat-soluble antioxidant), pair either vegetable with a small amount of healthy fat like olive oil or avocado.

Debunking Myths and Addressing Common Questions

Myth: Both sweet potato and pumpkin are interchangeable in nutrition.
Fact: Although both share color and nutrient themes, sweet potato is much more nutrient-dense.
Myth: Canned versions are less nutritious than fresh.
Fact: Unless sweetened or prepared with lots of added sodium, both canned pumpkin and sweet potato retain most of their nutrients.

Frequently Asked Questions (FAQs)

Q: Is pumpkin or sweet potato better for weight loss?

A: Pumpkin is lower in calories and sugar, making it preferable for calorie- or carb-restricted diets. However, sweet potato’s fiber can also promote fullness and may aid weight loss through satiety.

Q: Which vegetable is best for people with diabetes?

A: Pumpkin is lower in sugar and carbohydrates, so it has a gentler effect on blood sugar compared to sweet potatoes. But thanks to its fiber, sweet potato can still be included in a balanced diabetic diet.

Q: Can you eat pumpkin and sweet potato raw?

A: Pumpkin and sweet potato are both most nutritious and digestible when cooked, which enhances beta-carotene absorption and softens the tough fibers.

Q: Are there any nutrients one has that the other does not?

A: Sweet potatoes offer significantly more vitamin C, iron, and B vitamins, while pumpkin is higher in certain carotenoids and minerals like potassium and copper.

Q: Which one is more filling?

A: Sweet potatoes generally provide greater satiety due to their higher fiber and carbohydrate content.

Final Thoughts: Two Nutritional Powerhouses

Whether you lean toward the subtle earthiness of pumpkin or the vibrant sweetness of sweet potato, both vegetables make excellent additions to a health-conscious diet. Pumpkin shines for those monitoring calories and carbs, while sweet potatoes reign supreme for overall nutrient content, antioxidants, and gut health. The best advice? Enjoy both—in different dishes, at different meals, and in seasonal moderation for maximum benefit.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb