Baby-Boo and Munchkin are cultivars of the miniature pumpkin kind. Other popular types of pumpkins are the blue, white and warty pumpkins 1. Sweet potatoes are often referred to as yams, however true yams are a distinctly separate vegetable species. The nutritional values in this article are presented for raw and unprepared pumpkins and sweet potatoes. The average serving size of both of these foods is one cup, chopped in cubes.
As sweet potatoes are more dense, they weigh a little heavier, resulting in a slightly larger serving size. Sweet potatoes contain almost four times more calories compared to pumpkins. A hundred gram serving of sweet potatoes has 86 calories, whilst the same amount of pumpkins contains only 26 calories. Sweet potatoes are also richer in proteins.
Both of these foods have low amounts of all essential amino acids. Sweet potatoes are relatively richer in all of those, tryptophan and threonine in particular. Uncooked sweet potatoes and pumpkins contain very little fats. Nevertheless, pumpkins are a little higher in fats compared to sweet potatoes. By contrast, sweet potatoes are richer in polyunsaturated fatty acids , also known as healthy fats, while the predominant fats found in pumpkins are the saturated fatty acids.
Sweet potato has a preferable sugar to dietary fiber ratio. It contains six times more dietary fiber compared to pumpkins. However, more than half of the carbohydrate content consists of sugars for both of these foods. The sugars found in sweet potatoes contain mostly starch , as well as sucrose, glucose and fructose. Pumpkins and sweet potatoes are both ample in vitamins. Pumpkins, on the other hand, are richer in vitamin C, vitamin E, vitamins B2 and B3 , as well as the folate form of vitamin B9.
Both pumpkin and sweet potato contain a good amount of minerals, however, sweet potatoes are relatively richer in most. Sweet potatoes are higher in calcium, magnesium, copper, manganese, phosphorus, selenium and choline. At the same time pumpkins contain higher levels of iron and potassium. Pumpkins are also lower in sodium. The glycemic index of these foods can be different depending on the variety, growing conditions and the cooking method. The average of these three studies makes the glycemic index of pumpkin equal to 64 2.
However, this number can range from 44 to This shows us that while both pumpkin and sweet potato have a medium to high glycemic index. This index tends to be lower for pumpkins. Pumpkin and sweet potato both have an acidic pH value. The pH of sweet potatoes falls in the range of 5.
Pumpkins have a very similar acidity with a pH value of 5. The potential renal acid load or the PRAL value is an alternative way of evaluating the acidity of foods. This value demonstrates how much base or acid the given food produces inside the body. Pumpkin and sweet potatoes have the same exact PRAL value, equal to The negative value shows us that these foods are alkalizing and therefore produce more base in the organism. Sweet potatoes contain a moderate level of calories, while pumpkins are low in calories.
The calorie content of these foods also depends on the cooking method. Naturally, sweet potato fries are a lot higher in calories , when compared to boiled sweet potatoes. Between these two, pumpkins are the better choice for a low calorie and a low carb diet. Both fit well into a low fat diet, but not into a low glycemic index diet.
Pumpkin extract has been researched to express anti-obese qualities , ameliorating oxidative stress and dyslipidemia in obese rats 5. Pumpkin seeds have also demonstrated numerous health benefits. High in fiber and healthy fats, they can play a role in weight loss and prevent overeating 6.
White sweet potatoes can be used as meal replacements to aid weight loss , resulting in a decreased body weight, body fat, body mass index and glycated hemoglobin levels 7. Purple sweet potato extract has also been researched to have anti adipogenic and lipolytic activities , meaning it can prevent fat tissue formation and aid its breakdown process 8. In this section, we are looking at how the accumulation of all these nutrients found in pumpkins and sweet potatoes actually affect our health.
As a good source of healthy nutrients, such as beta carotene, phenolics and polyunsaturated fats, pumpkin flesh has been researched to reduce blood pressure in animals 9. Pumpkin seed oil also exhibits blood pressure lowering effects, as well as cardioprotective effects, potentially through nitric oxide generation Darker fleshed sweet potatoes, such as purple sweet potato, are abundant in anthocyanins, which can potentially reduce the risk of coronary disease due to their antioxidant qualities Similarly, purple sweet potato beverage has shown a trend toward lowering systolic blood pressure However, between different varieties of sweet potatoes, purple sweet potatoes have stronger cardiovascular protective effects.
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.
Weight Loss. Type keyword s to search. Today's Top Stories. Ab Exercises for a Stronger Core. Getty Images. First, what kind of food are sweet potatoes and pumpkins, anyway? How the pumpkin vs. 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.
Winner: Sweet potato Immunity-boosting vitamins Speaking of vitamin A, both sweet potato and pumpkin are rich in vitamins that help boost your immunity. Sweet Potato , Potato and pumpkin all basically have the same amount of protein, with potatoes edging out by a gram.
The fat content in all three is very low. Potatoes have the most carbs at 20 grams per gram serving. One important difference between sweet potato and potato is that sweet potatoes have more natural sugar content and more fiber than potatoes.
The carbs in potato are locked up in starch. Does this mean we should stick with potato since it has high calories and low sugars? Where sweet potatoes really shine are in their vitamin and mineral content. Those sugars in sweet potato are accompanied by a lot of good things. But straight potatoes also have their nutritional secrets. They have the most magnesium, phosphorous, potassium, zinc, niacin, folate, and Vitamin K.
And, our famous Halloween Pumpkin, has a high amount of Vitamin A as well. Did you know that in order for your digestion to best absorb Vitamin A it needs some fat?
In other words, add some butter or organic oil to your dish - it will help your digestion take full advantage of all that Vitamin A! It is clear from the nutritional analysis that potatoes and sweet potatoes roundly defeat pumpkins.
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