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Yam vs Pumpkin - In-Depth Nutrition Comparison

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Summary of differences between Yam and Pumpkin

  • Yam has more Vitamin B6, Fiber, Potassium, Manganese, Vitamin C, Copper, and Vitamin B1, while Pumpkin has more Vitamin A RAE, and Vitamin B2.
  • Pumpkin covers your daily need of Vitamin A RAE 47% more than Yam.
  • Yam contains 8 times more Fiber than Pumpkin. While Yam contains 4.1g of Fiber, Pumpkin contains only 0.5g.

These are the specific foods used in this comparison Yam, raw and Pumpkin, raw.

Infographic

Yam vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Magnesium +75%
Contains more Phosphorus +25%
Contains more Potassium +140%
Contains more Copper +40.2%
Contains more Calcium +23.5%
Contains more Iron +48.1%
Contains less Sodium -88.9%
Contains more Zinc +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Magnesium +75%
Contains more Phosphorus +25%
Contains more Potassium +140%
Contains more Copper +40.2%
Contains more Calcium +23.5%
Contains more Iron +48.1%
Contains less Sodium -88.9%
Contains more Zinc +33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Folate +43.8%
Contains more Vitamin K +109.1%
Contains more Vitamin A +6068.8%
Contains more Vitamin E +202.9%
Contains more Vitamin B2 +243.8%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Folate +43.8%
Contains more Vitamin K +109.1%
Contains more Vitamin A +6068.8%
Contains more Vitamin E +202.9%
Contains more Vitamin B2 +243.8%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
4
:
Contains more Protein +53%
Contains more Fats +70%
Contains more Carbs +328.9%
Contains more Water +31.6%
Equal in Other - 0.8
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +53%
Contains more Fats +70%
Contains more Carbs +328.9%
Contains more Water +31.6%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
2
:
Contains less Saturated Fat -28.8%
Contains more Polyunsaturated fat +1420%
Contains more Monounsaturated Fat +116.7%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -28.8%
Contains more Polyunsaturated fat +1420%
Contains more Monounsaturated Fat +116.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Pumpkin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Pumpkin Opinion
Net carbs 23.78g 6g Yam
Protein 1.53g 1g Yam
Fats 0.17g 0.1g Yam
Carbs 27.88g 6.5g Yam
Calories 118kcal 26kcal Yam
Sugar 0.5g 2.76g Yam
Fiber 4.1g 0.5g Yam
Calcium 17mg 21mg Pumpkin
Iron 0.54mg 0.8mg Pumpkin
Magnesium 21mg 12mg Yam
Phosphorus 55mg 44mg Yam
Potassium 816mg 340mg Yam
Sodium 9mg 1mg Pumpkin
Zinc 0.24mg 0.32mg Pumpkin
Copper 0.178mg 0.127mg Yam
Vitamin A 138IU 8513IU Pumpkin
Vitamin A RAE 7µg 426µg Pumpkin
Vitamin E 0.35mg 1.06mg Pumpkin
Vitamin C 17.1mg 9mg Yam
Vitamin B1 0.112mg 0.05mg Yam
Vitamin B2 0.032mg 0.11mg Pumpkin
Vitamin B3 0.552mg 0.6mg Pumpkin
Vitamin B5 0.314mg 0.298mg Yam
Vitamin B6 0.293mg 0.061mg Yam
Folate 23µg 16µg Yam
Vitamin K 2.3µg 1.1µg Yam
Tryptophan 0.012mg 0.012mg
Threonine 0.054mg 0.029mg Yam
Isoleucine 0.052mg 0.031mg Yam
Leucine 0.096mg 0.046mg Yam
Lysine 0.059mg 0.054mg Yam
Methionine 0.021mg 0.011mg Yam
Phenylalanine 0.071mg 0.032mg Yam
Valine 0.062mg 0.035mg Yam
Histidine 0.034mg 0.016mg Yam
Saturated Fat 0.037g 0.052g Yam
Monounsaturated Fat 0.006g 0.013g Pumpkin
Polyunsaturated fat 0.076g 0.005g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
55%
Pumpkin
Minerals Daily Need Coverage Score
25%
Yam
18%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.26g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 8mg)
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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.