Pumpkin vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between pumpkin and yam
- Pumpkin has more vitamin A and vitamin B2, while yam has more vitamin B6, fiber, potassium, manganese, vitamin C, copper, and vitamin B1.
- Pumpkin covers your daily need for vitamin A, 167% more than yam.
- Pumpkin contains 3 times more vitamin B2 than yam. While pumpkin contains 0.11mg of vitamin B2, yam contains only 0.032mg.
These are the specific foods used in this comparison Pumpkin, raw and Yam, raw.
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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 CalciumCalcium | +23.5% |
| Contains more IronIron | +48.1% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +140% |
| Contains more CopperCopper | +40.2% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +217.6% |
| Contains more SeleniumSelenium | +133.3% |
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 AVitamin A | +5985.7% |
| Contains more Vitamin EVitamin E | +202.9% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin CVitamin C | +90% |
| Contains more Vitamin B1Vitamin B1 | +124% |
| Contains more Vitamin B6Vitamin B6 | +380.3% |
| Contains more Vitamin KVitamin K | +109.1% |
| Contains more FolateFolate | +43.8% |
| Contains more CholineCholine | +101.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 7µg | 47% |
| Vitamin B6 | 0.061mg | 0.293mg | 18% |
| Fiber | 0.5g | 4.1g | 14% |
| Potassium | 340mg | 816mg | 14% |
| Manganese | 0.125mg | 0.397mg | 12% |
| Vitamin C | 9mg | 17.1mg | 9% |
| Carbs | 6.5g | 27.88g | 7% |
| Vitamin B2 | 0.11mg | 0.032mg | 6% |
| Copper | 0.127mg | 0.178mg | 6% |
| Calories | 26kcal | 118kcal | 5% |
| Vitamin E | 1.06mg | 0.35mg | 5% |
| Vitamin B1 | 0.05mg | 0.112mg | 5% |
| Iron | 0.8mg | 0.54mg | 3% |
| Folate | 16µg | 23µg | 2% |
| Phosphorus | 44mg | 55mg | 2% |
| Choline | 8.2mg | 16.5mg | 2% |
| Magnesium | 12mg | 21mg | 2% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Protein | 1g | 1.53g | 1% |
| Zinc | 0.32mg | 0.24mg | 1% |
| Vitamin K | 1.1µg | 2.3µg | 1% |
| Fats | 0.1g | 0.17g | 0% |
| Net carbs | 6g | 23.78g | N/A |
| Calcium | 21mg | 17mg | 0% |
| Sugar | 2.76g | 0.5g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Vitamin B3 | 0.6mg | 0.552mg | 0% |
| Vitamin B5 | 0.298mg | 0.314mg | 0% |
| Saturated fat | 0.052g | 0.037g | 0% |
| Monounsaturated fat | 0.013g | 0.006g | 0% |
| Polyunsaturated fat | 0.005g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.029mg | 0.054mg | 0% |
| Isoleucine | 0.031mg | 0.052mg | 0% |
| Leucine | 0.046mg | 0.096mg | 0% |
| Lysine | 0.054mg | 0.059mg | 0% |
| Methionine | 0.011mg | 0.021mg | 0% |
| Phenylalanine | 0.032mg | 0.071mg | 0% |
| Valine | 0.035mg | 0.062mg | 0% |
| Histidine | 0.016mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.6% |
| Contains more ProteinProtein | +53% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +328.9% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +116.7% |
| Contains less Sat. FatSaturated fat | -28.8% |
| Contains more Poly. FatPolyunsaturated fat | +1420% |