Canned Pumpkin
1 cup (245g)
Sweet Potato
1 medium (150g)
Canned Pumpkin vs Sweet Potato
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Canned Pumpkin wins
Ties
Sweet Potato wins
Canned Pumpkin leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Canned Pumpkin
Nutrient
Sweet Potato
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin C
Folate
Vitamin A
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Canned Pumpkin (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Sweet Potato (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Both cost about the same per week.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
High fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Zinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Vitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Vitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.