Nutritional comparison of sweet potatoes and pumpkins

Sweet potatoes and pumpkins are both highly nutritious autumn vegetables rich in fiber, vitamin C, and potassium. Both contain beta-carotene, a precursor to vitamin A that supports cardiovascular health, vision, and may reduce cancer risk.

Nutritional differences exist between the two: sweet potatoes contain more beta-carotene per cup than pumpkin, while pumpkin is a more significant source of lutein and zeaxanthin. Pumpkin is also noted for its fiber content, providing approximately seven grams per cup, and contains 3.4 milligrams of iron. Sweet potatoes provide four grams of fiber per cup and 3.4 milligrams of iron, along with 10% of the recommended daily dose of potassium.

Additionally, pumpkin seeds offer a nutrient-dense option, with a 28-gram serving containing nine grams of protein, two grams of fiber, zinc, and magnesium.