Yam vs. Pumpkin flowers — In-Depth Nutrition Comparison
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How are yam and pumpkin flowers different?
- Yam is richer in potassium, while pumpkin flowers are higher in vitamin A, vitamin C, and folate.
- Pumpkin flowers cover your daily need for vitamin A, 36% more than yam.
- Yam contains 4 times more potassium than pumpkin flowers. Yam contains 670mg of potassium, while pumpkin flowers contain 173mg.
Yam, cooked, boiled, drained, or baked, without salt and Pumpkin flowers, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +287.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +178.6% |
| Contains more IronIron | +34.6% |
| Contains less SodiumSodium | -37.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +131.4% |
| Contains more Vitamin AVitamin A | +1516.7% |
| Contains more Vitamin B2Vitamin B2 | +167.9% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more FolateFolate | +268.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 28mg | 18% |
| Vitamin B6 | 0.228mg | 18% | |
| Copper | 0.152mg | 17% | |
| Manganese | 0.371mg | 16% | |
| Fiber | 3.9g | 16% | |
| Potassium | 670mg | 173mg | 15% |
| Folate | 16µg | 59µg | 11% |
| Vitamin A | 6µg | 97µg | 10% |
| Carbs | 27.48g | 3.28g | 8% |
| Vitamin B5 | 0.311mg | 6% | |
| Calories | 116kcal | 15kcal | 5% |
| Vitamin B2 | 0.028mg | 0.075mg | 4% |
| Vitamin B1 | 0.095mg | 0.042mg | 4% |
| Calcium | 14mg | 39mg | 3% |
| Choline | 16.2mg | 3% | |
| Zinc | 0.2mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.34mg | 2% | |
| Iron | 0.52mg | 0.7mg | 2% |
| Vitamin B3 | 0.552mg | 0.69mg | 1% |
| Magnesium | 18mg | 24mg | 1% |
| Protein | 1.49g | 1.03g | 1% |
| Fats | 0.14g | 0.07g | 0% |
| Net carbs | 23.58g | 3.28g | N/A |
| Sugar | 0.49g | N/A | |
| Phosphorus | 49mg | 49mg | 0% |
| Sodium | 8mg | 5mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.029g | 0.036g | 0% |
| Monounsaturated fat | 0.005g | 0.009g | 0% |
| Polyunsaturated fat | 0.06g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
| Contains more ProteinProtein | +44.7% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +737.8% |
| Contains more OtherOther | +61.7% |
| Contains more WaterWater | +35.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
| Contains less Sat. FatSaturated fat | -19.4% |
| Contains more Poly. FatPolyunsaturated fat | +1400% |
| Contains more Mono. FatMonounsaturated fat | +80% |
