Sweet potato pie and pumpkin pie are two classic holiday desserts. They share some similarities, like their creamy textures, spices, and pie crusts. But there are also key differences between these pies that impact their nutrition profiles. So which one is better for you?
Sweet potato pie is made from mashed, cooked sweet potatoes mixed with eggs, milk, sugar, and warm spices like cinnamon, ginger, nutmeg, and vanilla. Pumpkin pie contains pumpkin puree, eggs, evaporated milk, sugar, and the same warming spices. Both are typically baked in a pie crust.
When comparing these pies, you need to look at their calorie, fat, carbohydrate, fiber, vitamin, and mineral contents. This article examines the nutrition facts of each dessert to reveal whether sweet potato pie or pumpkin pie is the healthier choice overall.
Calorie comparison
The first factor to look at is calories. Here is a calorie comparison of sweet potato pie and pumpkin pie (based on one slice):
| Pie Type | Calories (1 slice) |
|---|---|
| Sweet Potato Pie | 333 calories |
| Pumpkin Pie | 316 calories |
Pumpkin pie has slightly fewer calories per slice compared to sweet potato pie. The calorie content can vary based on factors like crust type and recipe ingredients. But in general, pumpkin pie averages 15-20 fewer calories per serving. So if you are counting calories, pumpkin pie may be the better option.
Fat content
Along with calories, the fat content is an important distinction between these two pies. Here is the fat breakdown:
| Pie Type | Total Fat (1 slice) |
|---|---|
| Sweet Potato Pie | 13 g |
| Pumpkin Pie | 10 g |
Sweet potato pie contains more total fat than pumpkin pie per slice. The additional fat comes from larger amounts of butter or oil used to create the sweet potato filling. Pumpkin pie filling uses evaporated milk instead of cream or oil, cutting down the total fat content. If you are limiting fat for health or weight loss reasons, pumpkin pie would again be the better choice.
Carbohydrates
In addition to fat, the carbohydrate content is worth comparing. Here are the carb counts:
| Pie Type | Total Carbs (1 slice) |
|---|---|
| Sweet Potato Pie | 49 g |
| Pumpkin Pie | 38 g |
Sweet potato pie has significantly more carbohydrates than pumpkin pie. A few factors account for this difference. First, sweet potatoes have a higher natural carbohydrate content than pumpkin. Second, sweet potato pie recipes often call for more added sugar to balance out the starchiness. Finally, sweet potato pie lacks the protein from the evaporated milk used in pumpkin recipes. So if watching your carb intake, pumpkin pie would be optimal.
Fiber content
Pumpkin pie may be lower in carbs overall, but sweet potato pie has an advantage when it comes to fiber content:
| Pie Type | Dietary Fiber (1 slice) |
|---|---|
| Sweet Potato Pie | 3 g |
| Pumpkin Pie | 2 g |
Sweet potato pie provides 1 extra gram of fiber per slice over pumpkin pie. Fiber promotes healthy digestion and gives you a feeling of fullness. So if you are looking to increase your daily fiber intake, sweet potato pie would be the better pick. However, both pies still provide only a moderate amount of this important nutrient.
Vitamin A content
Now let’s look at some key vitamins contained in these pies, starting with vitamin A:
| Pie Type | Vitamin A (1 slice) |
|---|---|
| Sweet Potato Pie | 14,187 IU |
| Pumpkin Pie | 11,911 IU |
Sweet potato pie delivers higher levels vitamin A per slice. Just one serving provides over 100% of your recommended daily vitamin A intake. Pumpkin pie also provides a massive dose at nearly 400% of the RDI. Vitamin A supports immune function and vision health. Overall, sweet potato pie is the winner when it comes to this important vitamin.
Vitamin C content
Vitamin C is another key nutrient to consider:
| Pie Type | Vitamin C (1 slice) |
|---|---|
| Sweet Potato Pie | 2.5 mg |
| Pumpkin Pie | 0.9 mg |
Sweet potato pie contains nearly triple the amount of vitamin C compared to pumpkin pie. While neither provides a tremendous amount, vitamin C is an important antioxidant that supports immune function. The extra vitamin C gives sweet potato pie a slight edge.
Iron content
Finally, let’s look at the iron content:
| Pie Type | Iron (1 slice) |
|---|---|
| Sweet Potato Pie | 0.8 mg |
| Pumpkin Pie | 1.2 mg |
Pumpkin pie contains 50% more iron than sweet potato pie. Iron helps transport oxygen in the blood and supports energy and cognitive function. The extra iron makes pumpkin pie the winner when it comes to this mineral.
The verdict
When all nutrition factors are considered, pumpkin pie narrowly edges out sweet potato pie as the healthier choice overall. Here is a quick summary:
Benefits of pumpkin pie:
- Fewer calories per slice
- Less fat per slice
- Fewer carbs and more protein
- More iron
Benefits of sweet potato pie:
- More fiber
- More vitamin A
- More vitamin C
While the differences are relatively small, pumpkin pie wins in key categories like fat, carbs, and calories that may matter most for weight management or metabolic health.
However, there are some caveats to keep in mind:
- Nutrition facts can vary based on specific ingredients and portion size.
- Both pies are high in sugar and should be enjoyed in moderation.
- Homemade versions may end up being healthier than store-bought.
Overall, pumpkin pie is the slightly smarter pick health-wise. But sweet potato pie can be a good alternative if you are looking for more fiber or vitamins. Moderating portions of either dessert can let you enjoy their unique seasonal flavors while limiting nutritional downsides. When preparing them at home, look for ways to lighten the recipes with ingredient swaps.
Whichever type of pie you prefer, be mindful of portion sizes, particularly if you are diabetics or overweight. But during the holidays, there’s certainly room to indulge in moderation in these timeless sweet treats.
Conclusion
In summary, pumpkin pie is generally a healthier choice than sweet potato pie, with modest advantages in calories, fat, carbs, and key micronutrients like iron. However, sweet potato pie offers more fiber and vitamins A and C. When enjoyed occasionally and in reasonable serving sizes, both classic pies can be part of a balanced holiday diet. Look for lighter recipes or bake them at home to further maximize the nutrition. And complement your slice of pie with healthier sides and main dishes at your Thanksgiving or Christmas dinner. With some minor modifications, you can enjoy all the flavors of the season without overdoing it on calories or sugar.