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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -28.8% |
| Contains more Poly. FatPolyunsaturated fat | +1420% |
| Contains more Mono. FatMonounsaturated fat | +116.7% |