Yam vs. Pumpkin — In-Depth Nutrition Comparison
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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.
- Pumpkin covers your daily Vitamin A 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.
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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 more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +191.3% |
| Contains more CopperCopper | +67% |
| Contains more PhosphorusPhosphorus | +63.3% |
| Contains more ManganeseManganese | +316.9% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +15% |
| Contains less SodiumSodium | -87.5% |
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 | +157.4% |
| Contains more Vitamin B1Vitamin B1 | +206.5% |
| Contains more Vitamin B3Vitamin B3 | +33.7% |
| Contains more Vitamin B5Vitamin B5 | +54.7% |
| Contains more Vitamin B6Vitamin B6 | +418.2% |
| Contains more Vitamin KVitamin K | +187.5% |
| Contains more FolateFolate | +77.8% |
| Contains more CholineCholine | +161.3% |
| Contains more Vitamin AVitamin A | +4617.2% |
| Contains more Vitamin EVitamin E | +135.3% |
| Contains more Vitamin B2Vitamin B2 | +178.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +106.9% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +460.8% |
| Contains more OtherOther | +22.6% |
| Contains more WaterWater | +33.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -21.6% |
| Contains more Poly. FatPolyunsaturated fat | +1400% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 116kcal | 20kcal |
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| Protein | 1.49g | 0.72g |
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| Fats | 0.14g | 0.07g |
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| Vitamin C | 12.1mg | 4.7mg |
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| Net carbs | 23.58g | 3.8g |
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| Carbs | 27.48g | 4.9g |
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| Magnesium | 18mg | 9mg |
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| Calcium | 14mg | 15mg |
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| Potassium | 670mg | 230mg |
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| Iron | 0.52mg | 0.57mg |
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| Sugar | 0.49g | 2.08g |
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| Fiber | 3.9g | 1.1g |
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| Copper | 0.152mg | 0.091mg |
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| Zinc | 0.2mg | 0.23mg |
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| Phosphorus | 49mg | 30mg |
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| Sodium | 8mg | 1mg |
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| Vitamin A | 122IU | 5755IU |
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| Vitamin A | 6µg | 288µg |
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| Vitamin E | 0.34mg | 0.8mg |
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| Manganese | 0.371mg | 0.089mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin B1 | 0.095mg | 0.031mg |
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| Vitamin B2 | 0.028mg | 0.078mg |
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| Vitamin B3 | 0.552mg | 0.413mg |
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| Vitamin B5 | 0.311mg | 0.201mg |
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| Vitamin B6 | 0.228mg | 0.044mg |
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| Vitamin K | 2.3µg | 0.8µg |
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| Folate | 16µg | 9µg |
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| Choline | 16.2mg | 6.2mg |
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| Saturated Fat | 0.029g | 0.037g |
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| Monounsaturated Fat | 0.005g | 0.009g |
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| Polyunsaturated fat | 0.06g | 0.004g |
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| Tryptophan | 0.012mg | 0.009mg |
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| Threonine | 0.052mg | 0.021mg |
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| Isoleucine | 0.05mg | 0.023mg |
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| Leucine | 0.094mg | 0.034mg |
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| Lysine | 0.058mg | 0.039mg |
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| Methionine | 0.02mg | 0.008mg |
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| Phenylalanine | 0.069mg | 0.023mg |
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| Valine | 0.06mg | 0.025mg |
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| Histidine | 0.033mg | 0.011mg |
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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
15%
34%
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)