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.
Infographic
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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% |
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% |
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% |
