Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin flowers
  5. Compare
  6. Pumpkin flowers vs. Yam

Pumpkin flowers vs. Yam — In-Depth Nutrition Comparison

Compare

How are pumpkin flowers and yam different?

  • Pumpkin flowers are richer in vitamin C, folate, and vitamin A, while yam is higher in potassium and carbs.
  • Pumpkin flowers cover your daily need for vitamin C 18% more than yam.
  • Pumpkin flowers contain 16 times more vitamin A than yam. Pumpkin flowers contain 97µg of vitamin A, while yam contains 6µg.

Pumpkin flowers, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Pumpkin flowers vs Yam infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +178.6%
Contains more IronIron +34.6%
Contains less SodiumSodium -37.5%
Contains more PotassiumPotassium +287.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
~equal in Phosphorus ~49mg
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 93% 0% 32% 0% 11% 17% 13% 0% 0% 0% 0% 44%
Yam
Yam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Yam DV% diff.
Vitamin C 28mg 12.1mg 18%
Vitamin B6 0.228mg 18%
Copper 0.152mg 17%
Fiber 3.9g 16%
Manganese 0.371mg 16%
Potassium 173mg 670mg 15%
Folate 59µg 16µg 11%
Vitamin A 97µg 6µg 10%
Carbs 3.28g 27.48g 8%
Vitamin B5 0.311mg 6%
Calories 15kcal 116kcal 5%
Vitamin B1 0.042mg 0.095mg 4%
Vitamin B2 0.075mg 0.028mg 4%
Calcium 39mg 14mg 3%
Choline 16.2mg 3%
Iron 0.7mg 0.52mg 2%
Zinc 0.2mg 2%
Vitamin E 0.34mg 2%
Vitamin K 2.3µg 2%
Protein 1.03g 1.49g 1%
Magnesium 24mg 18mg 1%
Vitamin B3 0.69mg 0.552mg 1%
Protein per 100 calories 6.9g 1.3g N/A
Calories per 10 g protein 146kcal 779kcal N/A
Weight per 100 calories 667g 86g N/A
Fats 0.07g 0.14g 0%
Net carbs 3.28g 23.58g N/A
Sugar 0.49g N/A
Phosphorus 49mg 49mg 0%
Sodium 5mg 8mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.036g 0.029g 0%
Monounsaturated fat 0.009g 0.005g 0%
Polyunsaturated fat 0.004g 0.06g 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
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +35.7%
Contains more ProteinProtein +44.7%
Contains more FatsFats +100%
Contains more CarbsCarbs +737.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +80%
Contains less Sat. FatSaturated fat -19.4%
Contains more Poly. FatPolyunsaturated fat +1400%

People also compare

Pumpkin flowers
Pumpkin flowers vs Pumpkin
Pumpkin
Pumpkin flowers
Pumpkin flowers vs Rapini
Rapini
Pumpkin flowers
Pumpkin flowers vs Watercress
Watercress
Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.