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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 and vitamin B2.
  • Pumpkin covers your daily need for vitamin A, 167% 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
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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.
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more CalciumCalcium +23.5%
Contains more IronIron +48.1%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -88.9%

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.
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
Contains more Vitamin AVitamin A +5985.7%
Contains more Vitamin EVitamin E +202.9%
Contains more Vitamin B2Vitamin B2 +243.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Pumpkin DV% diff.
Vitamin A 7µg 426µg 47%
Vitamin B6 0.293mg 0.061mg 18%
Fiber 4.1g 0.5g 14%
Potassium 816mg 340mg 14%
Manganese 0.397mg 0.125mg 12%
Vitamin C 17.1mg 9mg 9%
Carbs 27.88g 6.5g 7%
Vitamin B2 0.032mg 0.11mg 6%
Copper 0.178mg 0.127mg 6%
Calories 118kcal 26kcal 5%
Vitamin E 0.35mg 1.06mg 5%
Vitamin B1 0.112mg 0.05mg 5%
Iron 0.54mg 0.8mg 3%
Folate 23µg 16µg 2%
Phosphorus 55mg 44mg 2%
Choline 16.5mg 8.2mg 2%
Magnesium 21mg 12mg 2%
Selenium 0.7µg 0.3µg 1%
Protein 1.53g 1g 1%
Zinc 0.24mg 0.32mg 1%
Vitamin K 2.3µg 1.1µg 1%
Fats 0.17g 0.1g 0%
Net carbs 23.78g 6g N/A
Calcium 17mg 21mg 0%
Sugar 0.5g 2.76g N/A
Sodium 9mg 1mg 0%
Vitamin B3 0.552mg 0.6mg 0%
Vitamin B5 0.314mg 0.298mg 0%
Saturated fat 0.037g 0.052g 0%
Monounsaturated fat 0.006g 0.013g 0%
Polyunsaturated fat 0.076g 0.005g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.054mg 0.029mg 0%
Isoleucine 0.052mg 0.031mg 0%
Leucine 0.096mg 0.046mg 0%
Lysine 0.059mg 0.054mg 0%
Methionine 0.021mg 0.011mg 0%
Phenylalanine 0.071mg 0.032mg 0%
Valine 0.062mg 0.035mg 0%
Histidine 0.034mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
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 ProteinProtein +53%
Contains more FatsFats +70%
Contains more CarbsCarbs +328.9%
Contains more WaterWater +31.6%
~equal in Other ~0.8g

Fat Type Comparison

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

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. 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.