Pumpkin pie vs. Yam — In-Depth Nutrition Comparison
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What are the differences between pumpkin pie and yam?
- Pumpkin pie is higher in vitamin A, vitamin B12, and vitamin K, yet yam is higher in potassium, vitamin C, vitamin B6, and fiber.
- Pumpkin pie's daily need coverage for vitamin A is 66% more.
- The amount of cholesterol in yam is lower.
We used Pie, pumpkin, commercially prepared and Yam, raw types 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 CalciumCalcium | +276.5% |
| Contains more IronIron | +66.7% |
| Contains more ZincZinc | +62.5% |
| Contains more PhosphorusPhosphorus | +47.3% |
| Contains more SeleniumSelenium | +671.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +388.6% |
| Contains more CopperCopper | +20.3% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +74.9% |
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 | +6300% |
| Contains more Vitamin EVitamin E | +117.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58% |
| Contains more Vitamin B2Vitamin B2 | +287.5% |
| Contains more Vitamin B3Vitamin B3 | +100.5% |
| Contains more Vitamin B5Vitamin B5 | +43.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +473.9% |
| Contains more FolateFolate | +13% |
| Contains more CholineCholine | +127.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +154.9% |
| Contains more FatsFats | +5635.3% |
| Contains more CarbsCarbs | +24.9% |
| Contains more OtherOther | +37.8% |
| Contains more WaterWater | +38.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +76566.7% |
| Contains more Poly. FatPolyunsaturated fat | +2228.9% |
| Contains less Sat. FatSaturated fat | -98.1% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 448µg | 7µg | 49% |
| Potassium | 167mg | 816mg | 19% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.063mg | 0.293mg | 18% |
| Fats | 9.75g | 0.17g | 15% |
| Vitamin B12 | 0.35µg | 0µg | 15% |
| Polyunsaturated fat | 1.77g | 0.076g | 11% |
| Monounsaturated fat | 4.6g | 0.006g | 11% |
| Sodium | 239mg | 9mg | 10% |
| Selenium | 5.4µg | 0.7µg | 9% |
| Cholesterol | 26mg | 0mg | 9% |
| Saturated fat | 1.988g | 0.037g | 9% |
| Vitamin K | 13.2µg | 2.3µg | 9% |
| Fiber | 1.8g | 4.1g | 9% |
| Vitamin B2 | 0.124mg | 0.032mg | 7% |
| Manganese | 0.227mg | 0.397mg | 7% |
| Calories | 243kcal | 118kcal | 6% |
| Vitamin B1 | 0.177mg | 0.112mg | 5% |
| Calcium | 64mg | 17mg | 5% |
| Iron | 0.9mg | 0.54mg | 5% |
| Protein | 3.9g | 1.53g | 5% |
| Phosphorus | 81mg | 55mg | 4% |
| Choline | 37.5mg | 16.5mg | 4% |
| Starch | 10.73g | 4% | |
| Fructose | 2.85g | 4% | |
| Vitamin B5 | 0.452mg | 0.314mg | 3% |
| Copper | 0.148mg | 0.178mg | 3% |
| Vitamin E | 0.76mg | 0.35mg | 3% |
| Vitamin B3 | 1.107mg | 0.552mg | 3% |
| Carbs | 34.83g | 27.88g | 2% |
| Magnesium | 14mg | 21mg | 2% |
| Folate | 26µg | 23µg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Zinc | 0.39mg | 0.24mg | 1% |
| Net carbs | 33.03g | 23.78g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 18.88g | 0.5g | N/A |
| Tryptophan | 0.048mg | 0.012mg | 0% |
| Threonine | 0.154mg | 0.054mg | 0% |
| Isoleucine | 0.158mg | 0.052mg | 0% |
| Leucine | 0.297mg | 0.096mg | 0% |
| Lysine | 0.192mg | 0.059mg | 0% |
| Methionine | 0.249mg | 0.021mg | 0% |
| Phenylalanine | 0.175mg | 0.071mg | 0% |
| Valine | 0.211mg | 0.062mg | 0% |
| Histidine | 0.088mg | 0.034mg | 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
32%
18%
Minerals Daily Need Coverage Score
26%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 18.38g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 230mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 1.951g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 8)
Which food is cheaper?
Pumpkin pie is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pumpkin pie is relatively richer in vitamins
Which food is richer in minerals?
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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.