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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
4%
Minerals Daily Need Coverage Score
26%
103%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 3.633g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam is cheaper (difference - $2)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.5g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)