It’s the age-old fall dinner party debate–who’s bringing the pie this year? Some families stand by pumpkin, and others prefer the naturally sugary sweet potato. Whichever you end up eating, they’re both orange, sweet, and delicious. So, what’s the big deal?
Well, if you’re a health junkie or simply want some science to back you up in the kitchen, there is a nutritional winner between these two hardy fall favorites. While neither pumpkins nor sweet potatoes make the “superfood” cut, research shows that their nutritional makeup provides certain exceptional health benefits. Find out what they’ll do for you and which one is the ultimate nutrition champ.
First, what kind of food are sweet potatoes and pumpkins, anyway?
Strolling through a farmers’ market, you may notice a bit of dirt caked onto the piles of sweet potatoes. It’s no mystery that these dark-orange tubes are root vegetables. But strangely, pumpkins are a bit more ambiguous in terms of where they fall for classification. “A pumpkin is technically a fruit because it’s a product of the seed-bearing structure of flowering plants,” says Jerlyn Jones, an R.D.N in Atlanta. As with squash, tomatoes, and other fruits we typically cook, pumpkins are more savory than sweet and are often placed in the vegetable category. From the culinary perspective, a pumpkin is much closer to a sweet potato than it is to an apple or pear.
How the pumpkin vs. sweet potato health benefits shake out
When you look closely at both foods, you’ll find that while you can’t go wrong, one has a bit of an edge.
Reducing the risk of chronic disease
High amounts of beta-carotene—the yellow-orange pigment that gives fruits and vegetables their vibrant color—are found in both pumpkins and sweet potatoes. Beyond its pretty color, this carotenoid is a rich antioxidant that has a host of benefits. “A diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease,” explains Jones. “Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.”
Research from the Agricultural Research Service (ARS) has shown that pumpkins have more beta-carotene than many other foods in the average pantry, with one cooked cup (245 g) containing 5,140 micrograms. The bright orange sweet potato is also incredibly high in beta-carotene. One cup of cooked sweet potato (328 g) has 31,000 micrograms—that’s 25,860 more than its counterpart!
Winner: Sweet potato
Immunity-boosting vitamins
Speaking of vitamin A, both sweet potato and pumpkin are rich in vitamins that help boost your immunity. “One cup of cooked pumpkin contains 245% RDI (recommended daily intake) of vitamin A and 19% RDI of vitamin C,” says Jones. Yet sweet potato knocks pumpkin out of the park with one cup providing 774% of vitamin A and 53% of vitamin C.
Winner: Sweet potato (again!)
Gut health
“Good sources of fiber encourage a healthy gut microbiota and promote bowel health,” Jones explains. When only 5% of Americans meet the recommended fiber intake, going for sweet potatoes can help nudge you in the right direction.
With 8.2 grams of fiber in one cup of sweet potato, this veggie does a bit more heavy lifting than one cup of pumpkin, which only contains 3 grams of fiber. Beyond your gut, high fiber diets are also associated with a reduced risk for heart disease, stroke, hypertension, obesity, type 2 diabetes, and certain cancers. That should be enough to encourage you to load up your plate at Thanksgiving!
Winner: Sweet potato (seeing a theme?)
How do the rest of their nutrients stand up?
These classic pie fillings may look similar but diverge nutritionally in most respects. They’re equal in potassium, an essential mineral that helps muscles contract and supports normal blood pressure. However, when pumpkin is out of its natural pie habitat, it’s definitely lower in sugar than sweet potatoes (a win for pumpkin!). But while sweet potatoes have more calories, that’s because they are packed with greater amounts of carbohydrates, protein, and fats (all necessary parts of your diet).
We used the National Nutrient Database for Standard Reference from the USDA for pumpkin and sweet potato data.
The final result: Sweet potato wins!
Here’s the thing, though: Both of these creamy fall favorites are great choices. When choosing between two vegetables, it’s basically impossible to make a wrong decision. Each veggie has a unique nutritional profile, but at the end of the day, your body will always be happy if you feed it something that grew in the ground.
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Micaela Bahn
Micaela Bahn is a freelance editorial assistant and recent graduate from Carleton College, where she majored in English literature. She loves running, photography, and cooking the best new recipes.
FAQs
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Which is healthier, pumpkin or potato? ›
For every 100 grams, there are 86 calories in potatoes and 76 in sweet potato. On the other hand, pumpkin is part of the squash family, and while it has more calories than, say, a green vegetable, there are only 20 calories in 100 grams of pumpkin.
Which is more nutritious, sweet potato or butternut squash? ›
To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.
What is better for dogs, pumpkin or sweet potato? ›
While sweet potatoes are higher in calories than pumpkin, they also offer more carbohydrates, protein and fats – a necessary part of a dog's diet. The fiber content in sweet potato and pumpkin can also help your dog feel full and satisfied. A strong immune system is essential for keeping your dog healthy and happy.
What is better for weight loss, pumpkin or sweet potato? ›
Sweet potatoes are richer in natural sugars and starches than most vegetables, making them higher in calories. One-half cup of sweet potatoes has about 90 calories compared to 30 to 40 calories in one-half cup of pumpkin or winter squash.
Does pumpkin or sweet potato have more sugar? ›
Sweet potatoes are naturally sweet and have nine times as much sugar per cup, as well as five times more calories than pumpkin however, they are also higher in fiber, potassium, vitamins A and C, iron and calcium. Pumpkin, although not as sweet, is clearly the “low-carb” option.
Can I eat pumpkin for weight loss? ›
Pumpkin is low in calories and high in fiber, which may help with weight loss. Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.
Can I substitute pumpkin for sweet potatoes? ›
These ingredients, in these amounts, are interchangeable in most recipes to achieve the same texture and most similar flavor. For 1 cup canned pumpkin or pumpkin puree, substitute 1 cup cooked, mashed sweet potato or butternut squash.
Does pumpkin spike blood sugar? ›
Having one cup per day or less and having it in a variety of ways can be a part of a healthy diet. Do pumpkins raise blood sugars? Pumpkins whether eaten in isolation or as a part of baking should not raise blood sugars. Pumpkins glycemic load is only 3, which makes it quite low on the scale.
Why do bodybuilders eat sweet potatoes? ›
Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs.
As starchy root vegetables, sweet potatoes do have more carbs than non-starchy vegetables like broccoli. (Half a cup of sweet potatoes contains about 13 grams of carbs, while the same amount of broccoli has about 3 grams.) But that may be just another reason to embrace them—not to fear them.
Is sweet potato the healthiest vegetable? ›
CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium.
Can I give my dog pumpkin everyday? ›
Even a food as healthy as pumpkin should be a treat for your dog served in moderate amounts. Canned (unsweetened) cooked or pureed pumpkin can be mixed into your dog's regular wet or dry food. Chewy's resident vet, Dr. Katy Nelson recommends serving 1 teaspoon of plain canned pumpkin per day (per 10 lbs.
Which is better for dogs, butternut squash or sweet potatoes? ›
Butternut squash is the most popular and is often compared to their cousin the sweet potato. While the vitamin and mineral counts are higher in sweet potatoes, squash contains fewer carbohydrates and calories, which makes it a great alternative to those overweight pets or those with sweet potato allergies.
Can my dog eat sweet potato everyday? ›
As with many other fruits or vegetables, sweet potatoes should be fed to your dog in moderation and as occasional treats, not as part of a regular diet. Too much of a good thing, even if it's nutritious, should be offered in small amounts first to avoid any allergic response or intolerance.
Are sweet potatoes healthier than squash? ›
Which is healthier: butternut squash or sweet potato? Both are great sources of vitamins and minerals, particularly antioxidants like beta-carotene. Sweet potatoes are about double calories, carbs, and sugar per serving than butternut squash. That being said, it does have more fiber and protein than butternut squash.
Is pumpkin the healthiest food? ›
Pumpkin is recommended as part of a heart-healthy diet that may help lower your risk of heart disease. It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese.
Will pumpkin raise blood sugar? ›
Pumpkin has a high GI at 75, but a low GL at 8 (7). This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar.
