Yam vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on the differences between yam and pumpkins
- Yam has more vitamin B6, potassium, manganese, fiber, vitamin C, copper, and vitamin B1; however, pumpkins are higher in vitamin A.
- Pumpkins cover your daily vitamin A needs 113% more than yam.
- Pumpkins contain 5 times less vitamin B6 than yam. Yam contains 0.228mg of vitamin B6, while pumpkins contain 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 | +4700% |
| Contains more Vitamin EVitamin E | +135.3% |
| Contains more Vitamin B2Vitamin B2 | +178.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 6µg | 288µg | 31% |
| Vitamin B6 | 0.228mg | 0.044mg | 14% |
| Potassium | 670mg | 230mg | 13% |
| Manganese | 0.371mg | 0.089mg | 12% |
| Fiber | 3.9g | 1.1g | 11% |
| Vitamin C | 12.1mg | 4.7mg | 8% |
| Carbs | 27.48g | 4.9g | 8% |
| Copper | 0.152mg | 0.091mg | 7% |
| Calories | 116kcal | 20kcal | 5% |
| Vitamin B1 | 0.095mg | 0.031mg | 5% |
| Vitamin B2 | 0.028mg | 0.078mg | 4% |
| Phosphorus | 49mg | 30mg | 3% |
| Vitamin E | 0.34mg | 0.8mg | 3% |
| Choline | 16.2mg | 6.2mg | 2% |
| Folate | 16µg | 9µg | 2% |
| Magnesium | 18mg | 9mg | 2% |
| Protein | 1.49g | 0.72g | 2% |
| Vitamin B5 | 0.311mg | 0.201mg | 2% |
| Vitamin K | 2.3µg | 0.8µg | 1% |
| Iron | 0.52mg | 0.57mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin B3 | 0.552mg | 0.413mg | 1% |
| Fats | 0.14g | 0.07g | 0% |
| Net carbs | 23.58g | 3.8g | N/A |
| Calcium | 14mg | 15mg | 0% |
| Sugar | 0.49g | 2.08g | N/A |
| Zinc | 0.2mg | 0.23mg | 0% |
| Sodium | 8mg | 1mg | 0% |
| Saturated fat | 0.029g | 0.037g | 0% |
| Monounsaturated fat | 0.005g | 0.009g | 0% |
| Polyunsaturated fat | 0.06g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.052mg | 0.021mg | 0% |
| Isoleucine | 0.05mg | 0.023mg | 0% |
| Leucine | 0.094mg | 0.034mg | 0% |
| Lysine | 0.058mg | 0.039mg | 0% |
| Methionine | 0.02mg | 0.008mg | 0% |
| Phenylalanine | 0.069mg | 0.023mg | 0% |
| Valine | 0.06mg | 0.025mg | 0% |
| Histidine | 0.033mg | 0.011mg | 0% |
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% |
