Pumpkin flowers vs. Yam — In-Depth Nutrition Comparison
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How are pumpkin flowers and yam different?
- Pumpkin flowers are richer in vitamin A, vitamin C, and folate, while yam is higher in potassium.
- Pumpkin flowers cover your daily need for vitamin A, 36% more than yam.
- Pumpkin flowers contain 4 times more folate than yam. Pumpkin flowers contain 59µg of folate, while yam contains 16µg.
Pumpkin flowers, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +178.6% |
| Contains more IronIron | +34.6% |
| Contains less SodiumSodium | -37.5% |
| Contains more PotassiumPotassium | +287.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +131.4% |
| Contains more Vitamin AVitamin A | +1516.7% |
| Contains more Vitamin B2Vitamin B2 | +167.9% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more FolateFolate | +268.8% |
| Contains more Vitamin B1Vitamin B1 | +126.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more WaterWater | +35.7% |
| Contains more ProteinProtein | +44.7% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +737.8% |
| Contains more OtherOther | +61.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +80% |
| Contains less Sat. FatSaturated fat | -19.4% |
| Contains more Poly. FatPolyunsaturated fat | +1400% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 28mg | 12.1mg | 18% |
| Vitamin B6 | 0.228mg | 18% | |
| Copper | 0.152mg | 17% | |
| Manganese | 0.371mg | 16% | |
| Fiber | 3.9g | 16% | |
| Potassium | 173mg | 670mg | 15% |
| Folate | 59µg | 16µg | 11% |
| Vitamin A | 97µg | 6µg | 10% |
| Carbs | 3.28g | 27.48g | 8% |
| Vitamin B5 | 0.311mg | 6% | |
| Calories | 15kcal | 116kcal | 5% |
| Vitamin B2 | 0.075mg | 0.028mg | 4% |
| Vitamin B1 | 0.042mg | 0.095mg | 4% |
| Calcium | 39mg | 14mg | 3% |
| Choline | 16.2mg | 3% | |
| Zinc | 0.2mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.34mg | 2% | |
| Iron | 0.7mg | 0.52mg | 2% |
| Vitamin B3 | 0.69mg | 0.552mg | 1% |
| Magnesium | 24mg | 18mg | 1% |
| Protein | 1.03g | 1.49g | 1% |
| Fats | 0.07g | 0.14g | 0% |
| Net carbs | 3.28g | 23.58g | N/A |
| Sugar | 0.49g | N/A | |
| Phosphorus | 49mg | 49mg | 0% |
| Sodium | 5mg | 8mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.036g | 0.029g | 0% |
| Monounsaturated fat | 0.009g | 0.005g | 0% |
| Polyunsaturated fat | 0.004g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
14%
Minerals Daily Need Coverage Score
10%
23%
Comparison summary
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.007g)
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 51)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.