Nutritional differences between pumpkin and sweet potato

Autumn brings pumpkins, gourds, and sweet potatoes, which are seasonal foods with distinct nutritional profiles. According to Nathalie Negro, a dietitian and nutritionist, the sweet potato is a starchy food, while the pumpkin is a vegetable, leading to differences in their nutritional content.

Carbohydrate and vitamin content

The sweet potato contains significantly more carbohydrates than the pumpkin, with 18 to 20 g per 100 g compared to 3.5 to 5 g for the pumpkin. The sweet potato also provides more manganese and vitamin C than the pumpkin, meeting 1/5 of the daily vitamin C requirement, whereas the pumpkin contains half that amount.

Beta-carotene levels

Both foods are rich in beta-carotene, a powerful antioxidant from the carotenoid family, which supports the proper functioning of the body's defenses, tissue regeneration, vision maintenance, and protection of the skin against cellular aging caused by UV rays. The pumpkin contains 3,100 µg of beta-carotene per 100 g, which is 79% of the recommended daily intake, while the sweet potato contains 8,510 µg per 100 g, covering 218% of the recommended daily intake.

Potassium content

Both pumpkin and sweet potato are also rich in potassium, which is useful for the regulation of heart rhythm and the movement of water in the body. The pumpkin contains about 330 to 340 mg of potassium per 100 g, while the sweet potato contains 350 to 475 mg (raw or cooked).

Dietary recommendations

The dietitian advises that neither food is superior to the other, as they complement each other due to their different food families. In autumn, with the drop in temperatures, warm dishes that combine the two foods are recommended to benefit from all the nutrients they offer.

Cooking tips

A puree or soup combining pumpkin and sweet potato is suggested. For those who find the pumpkin's skin difficult to peel, cooking it first allows the skin to soften.