Yam vs. Pumpkin — In-Depth Nutrition Comparison
Compare
A recap on differences between Yam and Pumpkin
- Yam has more Vitamin B6, Potassium, Manganese, Fiber, Vitamin C, Copper, and Vitamin B1, however, Pumpkin is higher in Vitamin A RAE.
- Pumpkin covers your daily Vitamin A RAE needs 31% more than Yam.
- Pumpkin contains 5 times less Vitamin B6 than Yam. Yam contains 0.228mg of Vitamin B6, while Pumpkin contains 0.044mg.
Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Pumpkin, cooked, boiled, drained, without salt.
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.
Contains
more
Magnesium
+100%
Contains
more
Phosphorus
+63.3%
Contains
more
Potassium
+191.3%
Contains
more
Copper
+67%
Contains
more
Manganese
+316.9%
Contains
more
Selenium
+250%
Contains
less
Sodium
-87.5%
Contains
more
Zinc
+15%
Equal in Calcium - 15
Equal in Iron - 0.57
Contains
more
Magnesium
+100%
Contains
more
Phosphorus
+63.3%
Contains
more
Potassium
+191.3%
Contains
more
Copper
+67%
Contains
more
Manganese
+316.9%
Contains
more
Selenium
+250%
Contains
less
Sodium
-87.5%
Contains
more
Zinc
+15%
Equal in Calcium - 15
Equal in Iron - 0.57
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 C
+157.4%
Contains
more
Vitamin B1
+206.5%
Contains
more
Vitamin B3
+33.7%
Contains
more
Vitamin B5
+54.7%
Contains
more
Vitamin B6
+418.2%
Contains
more
Folate
+77.8%
Contains
more
Vitamin K
+187.5%
Contains
more
Vitamin A
+4617.2%
Contains
more
Vitamin E
+135.3%
Contains
more
Vitamin B2
+178.6%
Contains
more
Vitamin C
+157.4%
Contains
more
Vitamin B1
+206.5%
Contains
more
Vitamin B3
+33.7%
Contains
more
Vitamin B5
+54.7%
Contains
more
Vitamin B6
+418.2%
Contains
more
Folate
+77.8%
Contains
more
Vitamin K
+187.5%
Contains
more
Vitamin A
+4617.2%
Contains
more
Vitamin E
+135.3%
Contains
more
Vitamin B2
+178.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+106.9%
Contains
more
Fats
+100%
Contains
more
Carbs
+460.8%
Contains
more
Other
+22.6%
Contains
more
Water
+33.6%
Contains
more
Protein
+106.9%
Contains
more
Fats
+100%
Contains
more
Carbs
+460.8%
Contains
more
Other
+22.6%
Contains
more
Water
+33.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-21.6%
Contains
more
Polyunsaturated fat
+1400%
Contains
more
Monounsaturated Fat
+80%
Contains
less
Saturated Fat
-21.6%
Contains
more
Polyunsaturated fat
+1400%
Contains
more
Monounsaturated Fat
+80%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.58g | 3.8g |
|
| Protein | 1.49g | 0.72g |
|
| Fats | 0.14g | 0.07g |
|
| Carbs | 27.48g | 4.9g |
|
| Calories | 116kcal | 20kcal |
|
| Sugar | 0.49g | 2.08g |
|
| Fiber | 3.9g | 1.1g |
|
| Calcium | 14mg | 15mg |
|
| Iron | 0.52mg | 0.57mg |
|
| Magnesium | 18mg | 9mg |
|
| Phosphorus | 49mg | 30mg |
|
| Potassium | 670mg | 230mg |
|
| Sodium | 8mg | 1mg |
|
| Zinc | 0.2mg | 0.23mg |
|
| Copper | 0.152mg | 0.091mg |
|
| Manganese | 0.371mg | 0.089mg |
|
| Selenium | 0.7µg | 0.2µg |
|
| Vitamin A | 122IU | 5755IU |
|
| Vitamin A RAE | 6µg | 288µg |
|
| Vitamin E | 0.34mg | 0.8mg |
|
| Vitamin C | 12.1mg | 4.7mg |
|
| Vitamin B1 | 0.095mg | 0.031mg |
|
| Vitamin B2 | 0.028mg | 0.078mg |
|
| Vitamin B3 | 0.552mg | 0.413mg |
|
| Vitamin B5 | 0.311mg | 0.201mg |
|
| Vitamin B6 | 0.228mg | 0.044mg |
|
| Folate | 16µg | 9µg |
|
| Vitamin K | 2.3µg | 0.8µg |
|
| Tryptophan | 0.012mg | 0.009mg |
|
| Threonine | 0.052mg | 0.021mg |
|
| Isoleucine | 0.05mg | 0.023mg |
|
| Leucine | 0.094mg | 0.034mg |
|
| Lysine | 0.058mg | 0.039mg |
|
| Methionine | 0.02mg | 0.008mg |
|
| Phenylalanine | 0.069mg | 0.023mg |
|
| Valine | 0.06mg | 0.025mg |
|
| Histidine | 0.033mg | 0.011mg |
|
| Saturated Fat | 0.029g | 0.037g |
|
| Monounsaturated Fat | 0.005g | 0.009g |
|
| Polyunsaturated fat | 0.06g | 0.004g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
15%
37%
Minerals Daily Need Coverage Score
23%
11%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.59g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)