Pumpkin vs Yam: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.1 on 9 votes.
Marcin PiotrowiczMarcin Piotrowicz
Pumpkin - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Pumpkin

At first glance, you can see that in pumpkin is much less calories than in yam.

Pumpkin has 26 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 315%.

In pumpkin and in yam most calories came from carbs.

See tables below to compare pumpkin with yam in details.

Fact 2: Pumpkin And Yam Nutrition Difference

Yam vs Pumpkin: Vitamins and Minerals Comparison

per 100gPumpkinYam
Calories26 108
Carbohydrates6.5 g27.88 g
Fat0.1 g0.17 g
Dietary fiber0.5 g4.1 g
Protein1 g1.53 g
Calcium21 mg17 mg
Iron0.8 mg0.54 mg
Magnessium12 mg21 mg
Phosphorus44 mg55 mg
Potassium340 mg816 mg
Sodium1 mg9 mg
Zink0.32 mg0.24 mg
Vitaminium B1 (Thiamine)0.05 mg0.112 mg
Vitaminium B2 (riboflavin)0.11 mg0.032 mg
Vitaminium B3 (Niacin)0.6 mg0.552 mg
Vitaminium B50.298 mg0.314 mg
Vitaminium B60.061 mg0.293 mg
Vitaminium B9 (Folic acid)16 mg23 mg
Vitaminium C9 mg17.1 mg
Vitaminium E1.06 mg0.35 mg
Vitaminium K1.1 mg2.3 mg
Beta karoten3100 mg83 mg

Less protein in pumpkin

It is aslo easy to see see that in pumpkin is less protein than in yam.

There is 1.53g per 100g of yam and 1g per 100g of pumpkin so using simple math we can see that difference is about 53%.

Less carbohydrates in pumpkin

In pumpkin is less carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 6.5g/100g in pumpkin so let me do the math for you again - difference is about 329%.

Less fat in pumpkin

In pumpkin is less fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.1g/100g in pumpkin. In this case difference is about 70%.


  • Calories26
  • Carbohydrates6.5 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein1 g
Pumpkin calories per:
100g | ounce | single piece | cup | mashed | cup | cubes

Calories source

  • 84% CARBS.
  • 13% PROTEIN
  • 3% FAT


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
100g | ounce | single piece | cup | cubes

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT

Vitamins: yam vs pumpkin

Minerals: pumpkin vs yam

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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