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  6. Pumpkin vs. Yam

Pumpkin vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and yam

  • Pumpkin has more vitamin A and vitamin B2, while yam has more vitamin B6, fiber, potassium, manganese, vitamin C, copper, and vitamin B1.
  • Pumpkin covers your daily need for vitamin A, 167% more than yam.
  • Pumpkin contains 3 times more vitamin B2 than yam. While pumpkin contains 0.11mg of vitamin B2, yam contains only 0.032mg.

These are the specific foods used in this comparison Pumpkin, raw and Yam, raw.

Infographic

Pumpkin vs Yam infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +23.5%
Contains more IronIron +48.1%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +140%
Contains more CopperCopper +40.2%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +217.6%
Contains more SeleniumSelenium +133.3%

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.
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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin AVitamin A +5985.7%
Contains more Vitamin EVitamin E +202.9%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin CVitamin C +90%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +380.3%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Yam DV% diff.
Vitamin A 426µg 7µg 47%
Vitamin B6 0.061mg 0.293mg 18%
Potassium 340mg 816mg 14%
Fiber 0.5g 4.1g 14%
Manganese 0.125mg 0.397mg 12%
Vitamin C 9mg 17.1mg 9%
Carbs 6.5g 27.88g 7%
Copper 0.127mg 0.178mg 6%
Vitamin B2 0.11mg 0.032mg 6%
Calories 26kcal 118kcal 5%
Vitamin E 1.06mg 0.35mg 5%
Vitamin B1 0.05mg 0.112mg 5%
Iron 0.8mg 0.54mg 3%
Magnesium 12mg 21mg 2%
Phosphorus 44mg 55mg 2%
Folate 16µg 23µg 2%
Choline 8.2mg 16.5mg 2%
Protein 1g 1.53g 1%
Zinc 0.32mg 0.24mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin K 1.1µg 2.3µg 1%
Protein per 100 calories 3.8g 1.3g N/A
Calories per 10 g protein 260kcal 771kcal N/A
Weight per 100 calories 385g 85g N/A
Fats 0.1g 0.17g 0%
Net carbs 6g 23.78g N/A
Calcium 21mg 17mg 0%
Sugar 2.76g 0.5g N/A
Sodium 1mg 9mg 0%
Vitamin B3 0.6mg 0.552mg 0%
Vitamin B5 0.298mg 0.314mg 0%
Saturated fat 0.052g 0.037g 0%
Monounsaturated fat 0.013g 0.006g 0%
Polyunsaturated fat 0.005g 0.076g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.029mg 0.054mg 0%
Isoleucine 0.031mg 0.052mg 0%
Leucine 0.046mg 0.096mg 0%
Lysine 0.054mg 0.059mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.032mg 0.071mg 0%
Valine 0.035mg 0.062mg 0%
Histidine 0.016mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +31.6%
Contains more ProteinProtein +53%
Contains more FatsFats +70%
Contains more CarbsCarbs +328.9%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +116.7%
Contains less Sat. FatSaturated fat -28.8%
Contains more Poly. FatPolyunsaturated fat +1420%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.