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  6. Pumpkin vs. Yam

Pumpkin vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Yam

  • Pumpkin has more Vitamin A RAE, however, Yam is higher in Vitamin B6, Potassium, Manganese, Fiber, Vitamin C, Copper, and Vitamin B1.
  • Pumpkin covers your daily Vitamin A RAE needs 31% more than Yam.

Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Pumpkin vs Yam infographic
Infographic link

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.
Pumpkin
Pumpkin
4
:
6
Yam
Yam
Contains less Sodium -87.5%
Contains more Zinc +15%
Contains more Magnesium +100%
Contains more Phosphorus +63.3%
Contains more Potassium +191.3%
Contains more Copper +67%
Contains more Manganese +316.9%
Contains more Selenium +250%
Equal in Calcium - 14
Equal in Iron - 0.52
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains less Sodium -87.5%
Contains more Zinc +15%
Contains more Magnesium +100%
Contains more Phosphorus +63.3%
Contains more Potassium +191.3%
Contains more Copper +67%
Contains more Manganese +316.9%
Contains more Selenium +250%
Equal in Calcium - 14
Equal in Iron - 0.52

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.
Pumpkin
Pumpkin
3
:
7
Yam
Yam
Contains more Vitamin A +4617.2%
Contains more Vitamin E +135.3%
Contains more Vitamin B2 +178.6%
Contains more Vitamin C +157.4%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +418.2%
Contains more Folate +77.8%
Contains more Vitamin K +187.5%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +4617.2%
Contains more Vitamin E +135.3%
Contains more Vitamin B2 +178.6%
Contains more Vitamin C +157.4%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +418.2%
Contains more Folate +77.8%
Contains more Vitamin K +187.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Yam
Yam
Contains more Water +33.6%
Contains more Protein +106.9%
Contains more Fats +100%
Contains more Carbs +460.8%
Contains more Other +22.6%
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Water +33.6%
Contains more Protein +106.9%
Contains more Fats +100%
Contains more Carbs +460.8%
Contains more Other +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Yam
Yam
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +1400%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated 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.
Pumpkin Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Yam Opinion
Net carbs 3.8g 23.58g Yam
Protein 0.72g 1.49g Yam
Fats 0.07g 0.14g Yam
Carbs 4.9g 27.48g Yam
Calories 20kcal 116kcal Yam
Sugar 2.08g 0.49g Yam
Fiber 1.1g 3.9g Yam
Calcium 15mg 14mg Pumpkin
Iron 0.57mg 0.52mg Pumpkin
Magnesium 9mg 18mg Yam
Phosphorus 30mg 49mg Yam
Potassium 230mg 670mg Yam
Sodium 1mg 8mg Pumpkin
Zinc 0.23mg 0.2mg Pumpkin
Copper 0.091mg 0.152mg Yam
Manganese 0.089mg 0.371mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 5755IU 122IU Pumpkin
Vitamin A RAE 288µg 6µg Pumpkin
Vitamin E 0.8mg 0.34mg Pumpkin
Vitamin C 4.7mg 12.1mg Yam
Vitamin B1 0.031mg 0.095mg Yam
Vitamin B2 0.078mg 0.028mg Pumpkin
Vitamin B3 0.413mg 0.552mg Yam
Vitamin B5 0.201mg 0.311mg Yam
Vitamin B6 0.044mg 0.228mg Yam
Folate 9µg 16µg Yam
Vitamin K 0.8µg 2.3µg Yam
Tryptophan 0.009mg 0.012mg Yam
Threonine 0.021mg 0.052mg Yam
Isoleucine 0.023mg 0.05mg Yam
Leucine 0.034mg 0.094mg Yam
Lysine 0.039mg 0.058mg Yam
Methionine 0.008mg 0.02mg Yam
Phenylalanine 0.023mg 0.069mg Yam
Valine 0.025mg 0.06mg Yam
Histidine 0.011mg 0.033mg Yam
Saturated Fat 0.037g 0.029g Yam
Monounsaturated Fat 0.009g 0.005g Pumpkin
Polyunsaturated fat 0.004g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Pumpkin
15%
Yam
Minerals Daily Need Coverage Score
11%
Pumpkin
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.59g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 7mg)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.