Ingredient swap
Pumpkin Purée vs Sweet Potato
Pumpkin Purée has 1.1 g protein and 34 calories per 100 g; sweet potato has 1.4 g and 76. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pumpkin purée (245 g) ≈ 1 cup of sweet potato.
Side by side
| Per 100 g | Pumpkin Purée | Sweet Potato |
|---|---|---|
| Calories | 34 better | 76 |
| Protein | 1.1 g | 1.4 gbetter |
| Carbs | 8.1 gbetter | 17.5 g |
| Fat | 0.3 g | 0.1 g |
| Fiber | 2.9 gbetter | 2.5 g |
| Sugar | 3.3 gbetter | 5.7 g |
| Sodium | 5 mgbetter | 27 mg |
| 1 cup weighs | 245 g | 255 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use sweet potato instead of pumpkin purée?
Swap by weight, not by cup: 1 cup of pumpkin purée (245 g) ≈ 1 cup of sweet potato.
Which has more protein?
Sweet Potato, with 1.4 g per 100 g versus 1.1 g.
Which has fewer calories?
Pumpkin Purée, with 34 calories per 100 g.