Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 559 kcal, 469 kcal less).

Higher Protein

+1404%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+28.2 g, +1404%).

Higher Dietary Fiber

+82%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+2.7 g, +82%).

Higher Vitamin C

+932%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+17.7 mg, +932%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+469 kcal, +521%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+28.2 g, +1404%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+10.0 g, +93%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+2.7 g, +82%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Sweet Potato (Baked/Cooked)

0.15 g

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+48.9 g, +32600%).

Total SugarsSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+5.1 g, +363%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+17.7 mg, +932%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+960 µg, +96000%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.71 mg in Sweet Potato (Baked/Cooked) (+1.5 mg, +207%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+5.0 µg, +217%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+52 µg, +867%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.17 mg, +155%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.5 mg in Sweet Potato (Baked/Cooked) (+3.5 mg, +235%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.75 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +18%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.14 mg, +100%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+29.0 mg, +414%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 475 mg in Sweet Potato (Baked/Cooked) (+334 mg, +70%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+8.0 mg, +21%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+8.1 mg, +1178%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+565 mg, +2093%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+1,179 mg, +2183%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+7.5 mg, +2341%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Sweet Potato (Baked/Cooked)

0.05 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+8.6 g, +17220%).

Nutrient

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+47 kcal, +84%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+0.73 g, +32%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.1 g

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+22.5 g, +2104%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.2 g, +527%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Sweet Potato (Baked/Cooked)

0.17 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+4.7 g, +2768%).

Total SugarsSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.14 g

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+7.2 g, +5177%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+22.2 mg, +11660%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+1,095 µg, +1095440%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.59 mg, +271%).

Vitamin KSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+1.9 µg, +259%).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Sweet Potato (Baked/Cooked) provides 6.8 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+1.0 µg, +18%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.02 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +240%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.93 mg, +1244%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.31 mg, +2180%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+40.3 mg, +5763%).

PotassiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+461 mg, +569%).

CalciumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+38.7 mg, +842%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+0.10 mg, +12%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+28.4 mg, +92%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+61.7 mg, +100%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.42 mg, +114%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Sweet Potato (Baked/Cooked)

0.06 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.81 g, +1419%).

Nutrient

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+3.2 g, +144%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+21.1 g, +1092%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.6 g, +239%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Sweet Potato (Baked/Cooked)

0.17 g

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+8.7 g, +5203%).

Total SugarsSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+6.9 g, +2754%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) provides 21.8 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+21.4 mg, +6261%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+1,067 µg, +592517%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.40 mg, +101%).

Vitamin KSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+1.2 µg, +94%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+3.8 µg, +57%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.03 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.75 mg, +84%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.85 mg, +627%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +1133%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+38.7 mg, +3071%).

PotassiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+382 mg, +262%).

CalciumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+33.9 mg, +409%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.82 mg, +107%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+76.6 mg, +256%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+162 mg, +270%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+1.1 mg, +296%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Sweet Potato (Baked/Cooked)

0.06 g

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+1.5 g, +2709%).

Nutrient

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+9.6 g, +144%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+63.2 g, +1092%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+7.7 g, +239%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+26.0 g, +5203%).

Total SugarsSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+20.8 g, +2754%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) provides 65.3 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+64.2 mg, +6261%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+3,200 µg, +592517%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +101%).

Vitamin KSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+3.7 µg, +94%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+11 µg, +57%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.21 mg, +142%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.27 mg, +327%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+2.3 mg, +84%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +627%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.88 mg, +1133%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pumpkin Seeds (Pepitas) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+116 mg, +3071%).

PotassiumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+1,145 mg, +262%).

CalciumSweet Potato (Baked/Cooked) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+102 mg, +409%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+2.5 mg, +107%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+230 mg, +256%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+486 mg, +270%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+3.2 mg, +296%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+4.5 g, +2709%).

Pumpkin Seeds (Pepitas) vs Sweet Potato (Baked/Cooked)

Pumpkin Seeds (Pepitas)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary