Canned pumpkin actually does pack more beta-carotene per calorie than mashed sweet potato. Whether you prefer Pumpkin or Sweet Potato, both are as American as apple pie! Both these vegetables are nutritious and should be included in your regular diet. That levels the playing field a bit. As the eatin' season begins, it seems to me that someone out there can discuss the difference between pumpkin pie and sweet potato pie. packed light brown sugar; 2 Tbsp. But straight potatoes also have their nutritional secrets. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. Pumpkin comes in many varieties, although the most common varieties are the large ones used for carving jack-o’-lanterns and smaller, sweeter pie pumpkins. Pumpkin pie vs. sweet potato pie. Discussion Starter • #1 • May 29, 2010. (~ = missing data) However, sweet potatoes have a superior nutritional profile due to their higher content of vitamin A (in the form of carotenoids), vitamin B5, vitamin B6, copper, and manganese. Due to a national pumpkin shortage, it is hard to find canned pumpkin around here. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? I've only had SP pie once, a good while back. butter Aromatic pumpkin spice is a convenient combination of cinnamon, ginger, nutmeg, allspice and cloves — a must-have in your pantry. The glycemic index compares foods with the same number of carbs. 25 Posts . Nutrition Facts Comparison Tool. Both however, are considered sacred at any holiday meal. While you get about 31 milligrams of beta-carotene from a 250-calorie serving of mashed sweet potato, you get 51 milligrams from a 250-calorie serving of canned pumpkin. Those sugars in sweet potato are accompanied by a lot of good things. In the South, sweet potato pie has ruled the holiday table while in the North, pumpkin has been preferred. Sweet potatoes are much higher in carbohydrates than pumpkin due to their larger sugar content. Where sweet potatoes really shine are in their vitamin and mineral content. So if comparing sweet potato with pumpkin, they wouldn't use 1/2 cup of sweet potato and 1/2 cup of pumpkin, they would use enough sweet potato to yield 10 grams of carb and enough pumpkin to yield 10 gm of carb. Both are excellent sources of potassium and vitamin A. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. 2 large sweet potatoes (2 lbs. Sweet potato beats the other two (pumpkin and potato) in calcium, Vitamin C, Vitamin A, Vitamin E, Vitamin D, and iron. Calorie Comparison 2000 calories = Full Bar. A comparison of macronutrients and micronutrients in Sweet potato vs Pumpkin. lemons. 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