Compare Sweet Potato Nutrition Facts: Health Benefits & Profile vs Pumpkin Seeds: Nutrition Facts & Health Benefits
Sweet Potato Nutrition Facts: Health Benefits & Profile
Food
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Calcium
✓26 MG
0 MG
Iron
0.6 MG
✓9 MG
Vitamin A, IU
✓5290 IU
0 IU
Vitamin C
✓4.8 MG
0 MG
Protein
5.5 G
✓33.3 G
Total Fat
1.3 G
✓46.7 G
Carbs
✓16.4 G
13.3 G
Calories
106 KCAL
✓567 KCAL
Total Sugars
✓4.2 G
0 G
Fiber
1.9 G
✓6.7 G
Sodium
✓173 MG
17 MG
Cholesterol
✓14 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0.3 G
✓15 G
Potassium
0 MG
✓700 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Visual Comparison
Protein5.5 G vs 33.3 G
Sweet Potato Nutrition Facts: Health Benefits & ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Calories106 vs 567
Sweet Potato Nutrition Facts: Health Benefits & ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat1.3 vs 46.7
Sweet Potato Nutrition Facts: Health Benefits & ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Calcium26 vs 0
Sweet Potato Nutrition Facts: Health Benefits & ProfilePumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is weight management or fueling a workout, sweet potatoes are the better choice because they provide a lower-calorie, carbohydrate-rich energy source that is easy to digest. However, if you are looking to support muscle recovery or increase your intake of healthy fats and plant-based protein, pumpkin seeds are superior due to their high nutrient density and satiety-boosting profile.