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  6. Yam vs. Pumpkin seeds

Yam vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between yam and pumpkin seeds

  • Yam has more vitamin B6, vitamin C, and vitamin B1; however, pumpkin seeds have more zinc, magnesium, fiber, copper, iron, and phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.
  • Pumpkin seeds have 57 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Yam is lower in saturated fat.

Food types used in this article are Yam, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Yam vs Pumpkin seeds 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
2
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +513%
Contains more CopperCopper +287.6%
Contains more ZincZinc +4191.7%
Contains more PhosphorusPhosphorus +67.3%
Contains more ManganeseManganese +24.9%

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
10
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +229.4%
Contains more Vitamin B3Vitamin B3 +93%
Contains more Vitamin B5Vitamin B5 +460.7%
Contains more Vitamin B6Vitamin B6 +691.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Pumpkin seeds DV% diff.
Zinc 0.24mg 10.3mg 91%
Polyunsaturated fat 0.076g 8.844g 58%
Magnesium 21mg 262mg 57%
Fiber 4.1g 18.4g 57%
Copper 0.178mg 0.69mg 57%
Iron 0.54mg 3.31mg 35%
Protein 1.53g 18.55g 34%
Fats 0.17g 19.4g 30%
Vitamin B6 0.293mg 0.037mg 20%
Vitamin C 17.1mg 0.3mg 19%
Saturated fat 0.037g 3.67g 17%
Calories 118kcal 446kcal 16%
Monounsaturated fat 0.006g 6.032g 15%
Carbs 27.88g 53.75g 9%
Vitamin B1 0.112mg 0.034mg 7%
Vitamin B5 0.314mg 0.056mg 5%
Phosphorus 55mg 92mg 5%
Calcium 17mg 55mg 4%
Manganese 0.397mg 0.496mg 4%
Folate 23µg 9µg 4%
Choline 16.5mg 3%
Potassium 816mg 919mg 3%
Vitamin E 0.35mg 2%
Vitamin B2 0.032mg 0.052mg 2%
Vitamin B3 0.552mg 0.286mg 2%
Vitamin K 2.3µg 2%
Selenium 0.7µg 1%
Net carbs 23.78g 35.35g N/A
Sugar 0.5g N/A
Sodium 9mg 18mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.012mg 0.326mg 0%
Threonine 0.054mg 0.683mg 0%
Isoleucine 0.052mg 0.956mg 0%
Leucine 0.096mg 1.572mg 0%
Lysine 0.059mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.071mg 0.924mg 0%
Valine 0.062mg 1.491mg 0%
Histidine 0.034mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1446.7%
Contains more ProteinProtein +1112.4%
Contains more FatsFats +11311.8%
Contains more CarbsCarbs +92.8%
Contains more OtherOther +363.4%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +100433.3%
Contains more Poly. FatPolyunsaturated fat +11536.8%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.