Pumpkin VS Sweet Potato How To Choose Between Them

Pumpkin is a type of squash that has been around since ancient times. It was used as food and medicine. The word “pumpkin” comes from the Native American language. In English, the word means “winter squash”.

Pumpkins are an excellent source of vitamin A, potassium, fiber, and iron. They also contain beta-carotene, which is converted into Vitamin A in the body. Pumpkin seeds are also high in protein.

Sweet potatoes are a root vegetable native to Central America and South America. They are also known as yams, taro, batata, or cassava. Sweet potatoes are high in vitamin A, potassium, fiber, and iron.

They are a staple food in many cultures around the world. In fact, the word “sweet” comes from the Latin word “success” meaning “cooked in milk.” Sweet potatoes are often used as a substitute for white potatoes because they have similar nutritional benefits. However, they are much lower in calories than white potatoes.

Pumpkin and sweet potato are both delicious vegetables that are packed full of nutrients. They are also both considered superfoods. However, there are differences between these two vegetables that you should consider before making your choice.

There are many different types of pumpkins and sweet potatoes. Some varieties are orange while others are white. The color of the vegetable depends on the variety.

When choosing between pumpkin and sweet potato, it’s important to consider the health benefits of each type. Here are some of the main differences between the two vegetables.

Pumpkin vs sweet potato

Pumpkin and sweet potato are both nutritious foods that are high in fiber, vitamins, minerals, antioxidants, and other nutrients. They also have similar nutritional profiles. So which one should you eat?

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Sweet Potato Vs Pumpkin Nutrition – Runners High Nutrition

There are many different types of pumpkins and sweet potatoes. Some varieties are orange, others are yellow, green, red, purple, white, etc. The color of a pumpkin or sweet potato doesn’t necessarily mean anything. It’s the nutrition inside that matters.

Here are some differences between these two vegetables:

Sweet potatoes are higher in calories, more nutritious

The average size of a sweet potato is about 10 inches long. This makes them slightly larger than a regular-sized pumpkin. On average, a medium sweet potato contains approximately 200 calories per serving. That’s less than half the amount found in a large pumpkin.

Pumpkin vs Sweet potato - In-Depth Nutrition Comparison | Nutrition, Pumpkin,  Food

However, this calorie difference isn’t significant enough to make up for all the extra nutrients contained within the sweet potato. For example, a single cup of cooked sweet potato provides almost twice the daily recommended intake of vitamin C compared with a cup of raw pumpkin.

In addition, sweet potatoes provide significantly more dietary fiber than pumpkins. One cup of baked sweet potato supplies 7 grams of fiber versus 3 grams of fiber in a cup of roasted pumpkin. Fiber helps keep blood sugar levels stable by slowing down digestion.

This can help prevent diabetes and heart disease.

Pumpkins are only half as sweet as sweet potatoes

A typical pie made out of pumpkin has roughly 150 calories. But if you use sweet potatoes instead, then the same recipe will contain just 75 calories!

That means you’ll get an entire day’s worth of energy without consuming any added sugars at all. Plus, sweet potatoes are naturally sweeter than pumpkins so they won’t need additional sweetness when baking.

Both pumpkins and sweet potatoes are rich sources of beta carotene. Beta Carotene converts into Vitamin A in our bodies. When we don’t consume enough Vitamin A, our immune system suffers. We may become susceptible to infections like colds and flu. Both pumpkins and sweet potatoes contain potassium. Potassium plays a role in regulating fluid balance throughout the body. If you’re dehydrated, you could experience muscle cramps and weakness. Eating too little potassium can lead to fatigue and even kidney stones.

You get more bang for your buck with sweet potatoes

If you want to maximize the nutrient content of your food, choose sweet potatoes over pumpkins. You’ll be able to enjoy delicious dishes such as mashed sweet potatoes, candied yams, and fried sweet potato wedges while still getting plenty of healthy nutrients from the vegetable.

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Sweet potatoes are lower in carbs. Carbs aren’t always bad for us. In fact, there are certain carbohydrates that actually boost brain function. However, it takes time for those benefits to kick in after eating. So, choosing low-carb foods like sweet potatoes allows you to eat something tasty but also gives you a head start on feeling better mentally.

When cooking, sweet potatoes take longer to cook than pumpkins. They have thicker skin which requires more heat to soften. As a result, they usually require 45 minutes to one hour of simmering before being ready to serve.

Pumpkins originated from North America

While both pumpkins and sweet potatoes originated in South America, their cultivation spread across Europe during the 16th century. The first recorded mention of these vegetables was in 1565. By 1750, American colonists were growing pumpkins commercially. Today, most Americans grow pumpkins because they taste great and are easy to store.

They’ve been cultivated since ancient times. Pumpkins were used as early as 3000 BC in Egypt. Ancient Egyptians believed that eating pumpkins would increase fertility.

The word "pumpkin" comes from the Native American language Powhatan meaning "greater." It is thought that this name came about due to the shape of the fruit. Today, people around the world love to bake or roast them. Pumpkin seeds are often eaten raw or ground up and sprinkled onto salads. Some cultures add pumpkin flesh to stews and soups. And some countries make pies using pumpkin rather than apples.

Pumpkin and sweet potato similarities

There are many differences between pumpkins and sweet potatoes. But there are some similarities between them.


Both can be used for savory or sweet dishes

Like other root vegetables, pumpkins and sweet potatoes can be cooked and served either hot or at room temperature. This versatility makes them perfect additions to any meal.

You can use them both for savory dishes and desserts. In addition to baking, roasting, broiling, grilling, frying, sautéing, steaming, microwaving, and stir-frying, you can also prepare pumpkins and sweet potatoes as side dishes. For example, you can mash them together and top them with cheese or butter. Or you can slice them thinly and fry them until crispy.

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Both pumpkins and sweets potatoes are good sources of fiber

Fiber helps keep our digestive system running smoothly by helping move waste through our bodies. Fiber also keeps blood sugar levels steady so we don’t get hungry too quickly.

Both pumpkins and sweet potatoes contain lots of dietary fiber. A half-cup contains 3 grams of fiber. That’s almost 10% of the daily recommended amount! In general, fruits and veggies should provide 25 percent of total calories each day. If you’re trying to lose weight, aim for 20 percent.

Their flavors are incredibly similar

If you want to enjoy your favorite food without changing anything else, try adding pumpkins or sweet potatoes into recipes where you already know how things work. You’ll find that they blend right in.

For instance, if you wanted to create an apple pie recipe, just swap out the apples for pumpkins or sweet potatoes instead. Similarly, when making mashed potatoes, simply substitute pumpkin or sweet potatoes for regular potatoes.


Sweet potatoes have a lot going for them: They’re delicious, nutritious, versatile, and affordable. However, it may take more time to cook them than pumpkins. So if you prefer quick-cooking foods, then go ahead and choose pumpkins over sweet potatoes.

But if you like slow cooker meals, then consider choosing sweet potatoes over pumpkins. Both types of squash will give you plenty of nutrients while keeping you full throughout the entire day.

I hope this post helped you out with all your food curiosities.

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