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Pumpkin vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between pumpkins and yam

  • Pumpkins have more vitamin A; however, yam is higher in vitamin B6, potassium, manganese, fiber, vitamin C, copper, and vitamin B1.
  • Pumpkins cover your daily vitamin A needs 113% more than yam.

Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt.

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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Yam
Yam
6
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 ZincZinc +15%
Contains less SodiumSodium -87.5%
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%
~equal in Calcium ~14mg
~equal in Iron ~0.52mg

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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Yam
Yam
7
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 AVitamin A +4700%
Contains more Vitamin EVitamin E +135.3%
Contains more Vitamin B2Vitamin B2 +178.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Yam DV% diff.
Vitamin A 288µg 6µg 31%
Vitamin B6 0.044mg 0.228mg 14%
Potassium 230mg 670mg 13%
Manganese 0.089mg 0.371mg 12%
Fiber 1.1g 3.9g 11%
Vitamin C 4.7mg 12.1mg 8%
Carbs 4.9g 27.48g 8%
Copper 0.091mg 0.152mg 7%
Calories 20kcal 116kcal 5%
Vitamin B1 0.031mg 0.095mg 5%
Vitamin B2 0.078mg 0.028mg 4%
Phosphorus 30mg 49mg 3%
Vitamin E 0.8mg 0.34mg 3%
Protein 0.72g 1.49g 2%
Magnesium 9mg 18mg 2%
Vitamin B5 0.201mg 0.311mg 2%
Folate 9µg 16µg 2%
Choline 6.2mg 16.2mg 2%
Iron 0.57mg 0.52mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 0.413mg 0.552mg 1%
Vitamin K 0.8µg 2.3µg 1%
Protein per 100 calories 3.6g 1.3g N/A
Calories per 10 g protein 278kcal 779kcal N/A
Weight per 100 calories 500g 86g N/A
Fats 0.07g 0.14g 0%
Net carbs 3.8g 23.58g N/A
Calcium 15mg 14mg 0%
Sugar 2.08g 0.49g N/A
Zinc 0.23mg 0.2mg 0%
Sodium 1mg 8mg 0%
Saturated fat 0.037g 0.029g 0%
Monounsaturated fat 0.009g 0.005g 0%
Polyunsaturated fat 0.004g 0.06g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.021mg 0.052mg 0%
Isoleucine 0.023mg 0.05mg 0%
Leucine 0.034mg 0.094mg 0%
Lysine 0.039mg 0.058mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.023mg 0.069mg 0%
Valine 0.025mg 0.06mg 0%
Histidine 0.011mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Yam
Yam
4
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 +33.6%
Contains more ProteinProtein +106.9%
Contains more FatsFats +100%
Contains more CarbsCarbs +460.8%
Contains more OtherOther +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 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 -21.6%
Contains more Poly. FatPolyunsaturated fat +1400%

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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/168449/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.