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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, and Vitamin B2.
  • Pumpkin covers your daily need of Vitamin A 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Potassium +140%
Contains more Magnesium +75%
Contains more Copper +40.2%
Contains more Phosphorus +25%
Contains more Iron +48.1%
Contains more Calcium +23.5%
Contains more Zinc +33.3%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Potassium +140%
Contains more Magnesium +75%
Contains more Copper +40.2%
Contains more Phosphorus +25%
Contains more Iron +48.1%
Contains more Calcium +23.5%
Contains more Zinc +33.3%
Contains less Sodium -88.9%

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 Vitamin K +109.1%
Contains more Folate +43.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +90%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +380.3%
Contains more Vitamin K +109.1%
Contains more Folate +43.8%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Yam Pumpkin Opinion
Calories 118 26 Yam
Protein 1.53 1 Yam
Fats 0.17 0.1 Yam
Vitamin C 17.1 9 Yam
Net carbs 23.780000686645508 6 Yam
Carbs 27.88 6.5 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.8 Pumpkin
Calcium 17 21 Pumpkin
Potassium 816 340 Yam
Magnesium 21 12 Yam
Sugar 0.5 2.76 Yam
Fiber 4.1 0.5 Yam
Copper 0.178 0.127 Yam
Zinc 0.24 0.32 Pumpkin
Starch
Phosphorus 55 44 Yam
Sodium 9 1 Pumpkin
Vitamin A 138 8513 Pumpkin
Vitamin E 0.35 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.112 0.05 Yam
Vitamin B2 0.032 0.11 Pumpkin
Vitamin B3 0.552 0.6 Pumpkin
Vitamin B5 0.314 0.298 Yam
Vitamin B6 0.293 0.061 Yam
Vitamin B12 0 0
Vitamin K 2.3 1.1 Yam
Folate 23 16 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.052 Yam
Monounsaturated Fat 0.006 0.013 Pumpkin
Polyunsaturated fat 0.076 0.005 Yam
Tryptophan 0.012 0.012
Threonine 0.054 0.029 Yam
Isoleucine 0.052 0.031 Yam
Leucine 0.096 0.046 Yam
Lysine 0.059 0.054 Yam
Methionine 0.021 0.011 Yam
Phenylalanine 0.071 0.032 Yam
Valine 0.062 0.035 Yam
Histidine 0.034 0.016 Yam
Fructose

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.