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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+75%
Contains
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Phosphorus
+25%
Contains
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Potassium
+140%
Contains
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Copper
+40.2%
Contains
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Calcium
+23.5%
Contains
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Iron
+48.1%
Contains
less
Sodium
-88.9%
Contains
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Zinc
+33.3%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+25%
Contains
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Potassium
+140%
Contains
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Copper
+40.2%
Contains
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Calcium
+23.5%
Contains
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Iron
+48.1%
Contains
less
Sodium
-88.9%
Contains
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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
:
Contains
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Vitamin C
+90%
Contains
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Vitamin B1
+124%
Contains
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Vitamin B6
+380.3%
Contains
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Folate
+43.8%
Contains
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Vitamin K
+109.1%
Contains
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Vitamin A
+6068.8%
Contains
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Vitamin E
+202.9%
Contains
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Vitamin B2
+243.8%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298
Contains
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Vitamin C
+90%
Contains
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Vitamin B1
+124%
Contains
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Vitamin B6
+380.3%
Contains
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Folate
+43.8%
Contains
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Vitamin K
+109.1%
Contains
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Vitamin A
+6068.8%
Contains
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Vitamin E
+202.9%
Contains
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Vitamin B2
+243.8%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+53%
Contains
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Fats
+70%
Contains
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Carbs
+328.9%
Contains
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Water
+31.6%
Equal in Other - 0.8
Contains
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Protein
+53%
Contains
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Fats
+70%
Contains
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Carbs
+328.9%
Contains
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Water
+31.6%
Equal in Other - 0.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-28.8%
Contains
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Polyunsaturated fat
+1420%
Contains
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Monounsaturated Fat
+116.7%
Contains
less
Saturated Fat
-28.8%
Contains
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Polyunsaturated fat
+1420%
Contains
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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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.78g | 6g |
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| Protein | 1.53g | 1g |
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| Fats | 0.17g | 0.1g |
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| Carbs | 27.88g | 6.5g |
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| Calories | 118kcal | 26kcal |
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| Sugar | 0.5g | 2.76g |
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| Fiber | 4.1g | 0.5g |
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| Calcium | 17mg | 21mg |
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| Iron | 0.54mg | 0.8mg |
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| Magnesium | 21mg | 12mg |
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| Phosphorus | 55mg | 44mg |
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| Potassium | 816mg | 340mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.24mg | 0.32mg |
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| Copper | 0.178mg | 0.127mg |
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| Vitamin A | 138IU | 8513IU |
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| Vitamin A RAE | 7µg | 426µg |
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| Vitamin E | 0.35mg | 1.06mg |
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| Vitamin C | 17.1mg | 9mg |
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| Vitamin B1 | 0.112mg | 0.05mg |
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| Vitamin B2 | 0.032mg | 0.11mg |
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| Vitamin B3 | 0.552mg | 0.6mg |
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| Vitamin B5 | 0.314mg | 0.298mg |
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| Vitamin B6 | 0.293mg | 0.061mg |
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| Folate | 23µg | 16µg |
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| Vitamin K | 2.3µg | 1.1µg |
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| Tryptophan | 0.012mg | 0.012mg | |
| Threonine | 0.054mg | 0.029mg |
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| Isoleucine | 0.052mg | 0.031mg |
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| Leucine | 0.096mg | 0.046mg |
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| Lysine | 0.059mg | 0.054mg |
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| Methionine | 0.021mg | 0.011mg |
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| Phenylalanine | 0.071mg | 0.032mg |
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| Valine | 0.062mg | 0.035mg |
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| Histidine | 0.034mg | 0.016mg |
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| Saturated Fat | 0.037g | 0.052g |
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| Monounsaturated Fat | 0.006g | 0.013g |
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| Polyunsaturated fat | 0.076g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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%
55%
Minerals Daily Need Coverage Score
25%
18%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.26g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 13)
Which food contains less Sodium?
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.