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  6. Yam vs. Pumpkin pie

Yam vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between yam and pumpkin pie?

  • Yam is higher in potassium, vitamin C, vitamin B6, and fiber, yet pumpkin pie is higher in vitamin A, vitamin B12, and vitamin K.
  • Pumpkin pie's daily need coverage for vitamin A is 66% more.
  • The amount of sodium in yam is lower.

We used Yam, raw and Pie, pumpkin, commercially prepared types in this article.

Infographic

Yam vs Pumpkin pie 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.
Yam
Yam
5
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +388.6%
Contains more CopperCopper +20.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +74.9%
Contains more CalciumCalcium +276.5%
Contains more IronIron +66.7%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +47.3%
Contains more SeleniumSelenium +671.4%

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
2
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin EVitamin E +117.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +473.9%
Contains more FolateFolate +13%
Contains more CholineCholine +127.3%

All nutrients comparison - raw data values

Nutrient Yam Pumpkin pie DV% diff.
Vitamin A 7µg 448µg 49%
Potassium 816mg 167mg 19%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.063mg 18%
Fats 0.17g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Polyunsaturated fat 0.076g 1.77g 11%
Monounsaturated fat 0.006g 4.6g 11%
Sodium 9mg 239mg 10%
Selenium 0.7µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Saturated fat 0.037g 1.988g 9%
Vitamin K 2.3µg 13.2µg 9%
Fiber 4.1g 1.8g 9%
Vitamin B2 0.032mg 0.124mg 7%
Manganese 0.397mg 0.227mg 7%
Calories 118kcal 243kcal 6%
Vitamin B1 0.112mg 0.177mg 5%
Calcium 17mg 64mg 5%
Iron 0.54mg 0.9mg 5%
Protein 1.53g 3.9g 5%
Phosphorus 55mg 81mg 4%
Choline 16.5mg 37.5mg 4%
Starch 10.73g 4%
Fructose 2.85g 4%
Vitamin B5 0.314mg 0.452mg 3%
Copper 0.178mg 0.148mg 3%
Vitamin E 0.35mg 0.76mg 3%
Vitamin B3 0.552mg 1.107mg 3%
Carbs 27.88g 34.83g 2%
Magnesium 21mg 14mg 2%
Folate 23µg 26µg 1%
Vitamin D 0µg 0.1µg 1%
Zinc 0.24mg 0.39mg 1%
Net carbs 23.78g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.5g 18.88g N/A
Tryptophan 0.012mg 0.048mg 0%
Threonine 0.054mg 0.154mg 0%
Isoleucine 0.052mg 0.158mg 0%
Leucine 0.096mg 0.297mg 0%
Lysine 0.059mg 0.192mg 0%
Methionine 0.021mg 0.249mg 0%
Phenylalanine 0.071mg 0.175mg 0%
Valine 0.062mg 0.211mg 0%
Histidine 0.034mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +38.1%
Contains more ProteinProtein +154.9%
Contains more FatsFats +5635.3%
Contains more CarbsCarbs +24.9%
Contains more OtherOther +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +76566.7%
Contains more Poly. FatPolyunsaturated fat +2228.9%

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.