Which One Is Extra Nutritious and Decrease in Energy?

Pumpkin pie and candy potato pie are traditional desserts for Thanksgiving, however they’ve some dietary variations. Pumpkin pie normally has fewer energy, much less sugar, and extra vitamin A. Nonetheless, candy potato pies want much less added sugar.

Each pumpkin and candy potato include calcium, iron, magnesium, and potassium in related quantities. Additionally they supply distinctive dietary advantages:

Pumpkin pie: Pumpkin pie is wealthy in vitamin A. One slice gives 54% of the every day worth (DV) for vitamin A.Candy potato pie: Candy potato pie is wealthy in each nutritional vitamins A and C. One slice gives about 32% of the every day worth (DV) for vitamin A and 17% for vitamin C. It additionally incorporates extra B nutritional vitamins than pumpkin pie.

Pumpkin pie is decrease in energy, carbohydrates, and sugar, and has extra fiber than candy potatoes. That stated, candy potato pie usually wants much less added sugar since it’s naturally sweeter than pumpkin.

Here is how every compares in energy, carbohydrates, and sugars (together with added sugar):

Pumpkin pie: 374 energy, 54.5 g of carbohydrates, 36.8 g of whole sugarsSweet potato pie: 404 energy, 61.6 g of carbohydrates, 37.7 g of whole sugars

Right here is the dietary breakdown of a 150-gram slice of pumpkin pie and candy potato pie:

Pumpkin Pie
Candy Potato Pie

Energy
374
404

Protein
7.1 grams (g)
7.4 g

Whole fats
14.7 g
14.6 g

Saturated fats
6.1 g
6.1 g

Carbohydrates
54.5 g
61.6 g

Fiber
2.5 g
1.9 g

Whole sugars
36.8 g
37.7 g

Potassium
306 milligrams (mg), 7% of the DV
363 mg, 8% of the DV

Vitamin A
490 mg, 54% of the DV
284 mg, 32% of the DV

Vitamin C
3.3 mg, 4% of the DV
15.4 mg, 17% of the DV

A pie’s vitamin modifications based mostly on the substances you employ. Listed here are some pointers:

Selfmade vs. store-bought crust: Retailer-bought crusts usually include extra sodium, saturated fats, and trans fat. They might additionally embody preservatives and components. Selfmade crusts normally have much less fats, sugar, and sodium.
How a lot added sugar you employ: You can also make candy potato pie with much less added sugar as a result of the vegetable is of course candy. Some recipes nonetheless embody quite a lot of added sugar, reminiscent of brown sugar or syrup. You should utilize pure alternate options, like dates or unsweetened applesauce, in any sort of pie.
Butter vs. margarine: Butter is excessive in saturated fats, and margarine usually incorporates trans fat and components. You may go for butter carefully or trans-fat-free margarine.
Evaporated milk or cream: These substances add creaminess however are additionally larger in energy and saturated fats in comparison with common or plant-based milks.
Milk alternative: Utilizing low-fat milk or plant-based milk can scale back energy and fats, however they’re much less creamy. Additionally, store-bought plant milks usually include added sugars and components. You may go for varieties with no added sugar or sweeteners.
Toppings: The commonest toppings are ice cream and whipped cream. Ice cream normally has extra sugar than whipped cream, whereas whipped cream incorporates extra fats. Selecting common or whipped Greek yogurt as a topping can scale back energy and add vitamins whereas retaining a creamy texture.

“If you wish to save a bit on energy and carbs and get barely extra fiber, pumpkin pie can be the higher decide,” Sheri Gaw, RDN, CDCES, and the proprietor of Sheri The Plant Robust Dietitian, instructed Well being. Nonetheless, “from an general well being standpoint, pumpkin and candy potato pie should not that completely different. Select the pie that brings you the happiest and most nostalgic reminiscences throughout the vacation season.”

Nonetheless, if you wish to lower added sugars, do-it-yourself pies supply extra management. If store-bought is the one real looking possibility, learn the Vitamin Information label.