Both of these ingredients are healthy additions to meals. Pumpkin is lower in calories and carbohydrates than sweet potato, and provides a healthy dose of vitamin K, vitamin A, copper, and iron. Sweet potatoes, while slightly higher in calories, provide you with a higher amount of protein, lower fat, and almost 3 times more vitamin A than pumpkin. Sweet potatoes are also a good source of vitamin C, manganese, potassium, and vitamin B6.