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Pumpkin vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.26g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Yam
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pumpkin
16
Yam
Mineral Summary Score
12
Pumpkin
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yam
Contains more Iron +48.1%
Contains more Calcium +23.5%
Contains more Zinc +33.3%
Contains less Sodium -88.9%
Contains more Potassium +140%
Contains more Magnesium +75%
Contains more Copper +40.2%
Contains more Phosphorus +25%
Contains more Iron +48.1%
Contains more Calcium +23.5%
Contains more Zinc +33.3%
Contains less Sodium -88.9%
Contains more Potassium +140%
Contains more Magnesium +75%
Contains more Copper +40.2%
Contains more Phosphorus +25%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yam
Contains more Vitamin A +6068.8%
Contains more Vitamin E +202.9%
Contains more Vitamin B2 +243.8%
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Vitamin K +109.1%
Equal in Vitamin B3 - 0.552
Equal in Vitamin B5 - 0.314
Contains more Vitamin A +6068.8%
Contains more Vitamin E +202.9%
Contains more Vitamin B2 +243.8%
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Vitamin K +109.1%
Equal in Vitamin B3 - 0.552
Equal in Vitamin B5 - 0.314

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Pumpkin
9%
Yam
Carbohydrates
7%
Pumpkin
28%
Yam
Fats
0%
Pumpkin
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Yam Opinion
Calories 26 118 Yam
Protein 1 1.53 Yam
Fats 0.1 0.17 Yam
Vitamin C 9 17.1 Yam
Carbs 6.5 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.54 Pumpkin
Calcium 21 17 Pumpkin
Potassium 340 816 Yam
Magnesium 12 21 Yam
Sugars 2.76 0.5 Pumpkin
Fiber 0.5 4.1 Yam
Copper 0.127 0.178 Yam
Zinc 0.32 0.24 Pumpkin
Starch
Phosphorus 44 55 Yam
Sodium 1 9 Pumpkin
Vitamin A 8513 138 Pumpkin
Vitamin E 1.06 0.35 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.112 Yam
Vitamin B2 0.11 0.032 Pumpkin
Vitamin B3 0.6 0.552 Pumpkin
Vitamin B5 0.298 0.314 Yam
Vitamin B6 0.061 0.293 Yam
Vitamin B12 0 0
Vitamin K 1.1 2.3 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.037 Yam
Monounsaturated Fat 0.013 0.006 Pumpkin
Polyunsaturated fat 0.005 0.076 Yam
Tryptophan 0.012 0.012
Threonine 0.029 0.054 Yam
Isoleucine 0.031 0.052 Yam
Leucine 0.046 0.096 Yam
Lysine 0.054 0.059 Yam
Methionine 0.011 0.021 Yam
Phenylalanine 0.032 0.071 Yam
Valine 0.035 0.062 Yam
Histidine 0.016 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.