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  6. Yam vs. Pumpkin

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.

Infographic

Yam vs Pumpkin 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.
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%
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%
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%
~equal in Calcium ~15mg
~equal in Iron ~0.57mg

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.
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%
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%
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 Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +135.3%
Contains more Vitamin B2Vitamin B2 +178.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Pumpkin 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%
Protein 1.49g 0.72g 2%
Magnesium 18mg 9mg 2%
Vitamin B5 0.311mg 0.201mg 2%
Folate 16µg 9µg 2%
Choline 16.2mg 6.2mg 2%
Iron 0.52mg 0.57mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B3 0.552mg 0.413mg 1%
Vitamin K 2.3µg 0.8µg 1%
Protein per 100 calories 1.3g 3.6g N/A
Calories per 10 g protein 779kcal 278kcal N/A
Weight per 100 calories 86g 500g N/A
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
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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
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
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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Poly. FatPolyunsaturated fat +1400%
Contains more Mono. FatMonounsaturated fat +80%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.