When it comes to nutrition, pumpkin and sweet potatoes are two of the most popular vegetables. Both are packed with vitamins and minerals, and they can be used in a variety of dishes. But which one is healthier? Let’s take a look at the nutritional comparison between pumpkin and sweet potatoes.
Calories and Macronutrients
When it comes to calories, pumpkin and sweet potatoes are fairly similar. A one-cup serving of cooked pumpkin contains 49 calories, while a one-cup serving of cooked sweet potatoes contains 103 calories. Both vegetables are low in fat, with pumpkin containing 0.2 grams of fat per serving and sweet potatoes containing 0.1 grams of fat per serving.
When it comes to carbohydrates, pumpkin is the clear winner. A one-cup serving of cooked pumpkin contains 12 grams of carbohydrates, while a one-cup serving of cooked sweet potatoes contains 24 grams of carbohydrates. Pumpkin is also higher in fiber, with 3.4 grams per serving compared to 3.8 grams per serving for sweet potatoes.
Vitamins and Minerals
Pumpkin and sweet potatoes are both excellent sources of vitamins and minerals. Pumpkin is a good source of vitamin A, with 785% of the daily value per serving. Sweet potatoes are also a good source of vitamin A, with 438% of the daily value per serving.
Pumpkin is also a good source of vitamin C, with 19% of the daily value per serving. Sweet potatoes are an even better source of vitamin C, with 28% of the daily value per serving.
Both pumpkin and sweet potatoes are good sources of potassium, with 564 milligrams per serving for pumpkin and 582 milligrams per serving for sweet potatoes. They are also both good sources of magnesium, with 37 milligrams per serving for pumpkin and 43 milligrams per serving for sweet potatoes.
Health Benefits
Pumpkin and sweet potatoes both offer a variety of health benefits. Pumpkin is high in antioxidants, which can help protect against free radical damage and reduce inflammation. It is also high in fiber, which can help promote digestive health and reduce the risk of certain diseases.
Sweet potatoes are also high in antioxidants and fiber, and they are a good source of beta-carotene, which can help protect against certain types of cancer. They are also a good source of vitamin B6, which can help boost the immune system and reduce the risk of certain diseases.
Conclusion
When it comes to nutrition, pumpkin and sweet potatoes are both excellent choices. They are both low in calories and fat, and they are both good sources of vitamins and minerals. Pumpkin is higher in fiber and vitamin A, while sweet potatoes are higher in carbohydrates and vitamin C. Both vegetables offer a variety of health benefits, so it’s up to you to decide which one is best for you.