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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 RAE, and Vitamin B2.
  • Pumpkin covers your daily need of Vitamin A RAE 47% 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

Yam vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Magnesium +75%
Contains more Phosphorus +25%
Contains more Potassium +140%
Contains more Copper +40.2%
Contains more Calcium +23.5%
Contains more Iron +48.1%
Contains less Sodium -88.9%
Contains more Zinc +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Magnesium +75%
Contains more Phosphorus +25%
Contains more Potassium +140%
Contains more Copper +40.2%
Contains more Calcium +23.5%
Contains more Iron +48.1%
Contains less Sodium -88.9%
Contains more Zinc +33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Folate +43.8%
Contains more Vitamin K +109.1%
Contains more Vitamin A +6068.8%
Contains more Vitamin E +202.9%
Contains more Vitamin B2 +243.8%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Folate +43.8%
Contains more Vitamin K +109.1%
Contains more Vitamin A +6068.8%
Contains more Vitamin E +202.9%
Contains more Vitamin B2 +243.8%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Pumpkin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Pumpkin Opinion
Net carbs 23.78g 6g Yam
Protein 1.53g 1g Yam
Fats 0.17g 0.1g Yam
Carbs 27.88g 6.5g Yam
Calories 118kcal 26kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 2.76g Yam
Fiber 4.1g 0.5g Yam
Calcium 17mg 21mg Pumpkin
Iron 0.54mg 0.8mg Pumpkin
Magnesium 21mg 12mg Yam
Phosphorus 55mg 44mg Yam
Potassium 816mg 340mg Yam
Sodium 9mg 1mg Pumpkin
Zinc 0.24mg 0.32mg Pumpkin
Copper 0.178mg 0.127mg Yam
Vitamin A 138IU 8513IU Pumpkin
Vitamin E 0.35mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 9mg Yam
Vitamin B1 0.112mg 0.05mg Yam
Vitamin B2 0.032mg 0.11mg Pumpkin
Vitamin B3 0.552mg 0.6mg Pumpkin
Vitamin B5 0.314mg 0.298mg Yam
Vitamin B6 0.293mg 0.061mg Yam
Folate 23µg 16µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 1.1µg Yam
Tryptophan 0.012mg 0.012mg
Threonine 0.054mg 0.029mg Yam
Isoleucine 0.052mg 0.031mg Yam
Leucine 0.096mg 0.046mg Yam
Lysine 0.059mg 0.054mg Yam
Methionine 0.021mg 0.011mg Yam
Phenylalanine 0.071mg 0.032mg Yam
Valine 0.062mg 0.035mg Yam
Histidine 0.034mg 0.016mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.052g Yam
Monounsaturated Fat 0.006g 0.013g Pumpkin
Polyunsaturated fat 0.076g 0.005g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
55
Pumpkin
Mineral Summary Score
25
Yam
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
6%
Pumpkin
Carbohydrates
28%
Yam
7%
Pumpkin
Fats
1%
Yam
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.26g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 8mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.