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Summer squash vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Summer squash and Yam

  • Summer squash has more Vitamin B2, and Vitamin C, while Yam has more Potassium, Copper, Fiber, and Manganese.
  • Yam covers your daily need of Potassium 12% more than Summer squash.
  • Summer squash contains 5 times more Vitamin B2 than Yam. While Summer squash contains 0.142mg of Vitamin B2, Yam contains only 0.028mg.
  • The amount of Sugar in Yam is lower.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Summer squash 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.
Contains less Sodium -75%
Contains more Zinc +45%
Contains more Iron +48.6%
Contains more Phosphorus +28.9%
Contains more Potassium +155.7%
Contains more Copper +198%
Contains more Manganese +112%
Contains more Selenium +250%
Equal in Calcium - 14
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains less Sodium -75%
Contains more Zinc +45%
Contains more Iron +48.6%
Contains more Phosphorus +28.9%
Contains more Potassium +155.7%
Contains more Copper +198%
Contains more Manganese +112%
Contains more Selenium +250%
Equal in Calcium - 14
Equal in Magnesium - 18

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.
:
5
Yam
Contains more Vitamin A +63.9%
Contains more Vitamin C +40.5%
Contains more Vitamin B2 +407.1%
Contains more Folate +81.3%
Contains more Vitamin K +30.4%
Contains more Vitamin E +183.3%
Contains more Vitamin B1 +97.9%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +100.6%
Equal in Vitamin B6 - 0.228
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +63.9%
Contains more Vitamin C +40.5%
Contains more Vitamin B2 +407.1%
Contains more Folate +81.3%
Contains more Vitamin K +30.4%
Contains more Vitamin E +183.3%
Contains more Vitamin B1 +97.9%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +100.6%
Equal in Vitamin B6 - 0.228

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.6%
Contains more Water +34.9%
Contains more Protein +23.1%
Contains more Carbs +720.3%
Contains more Other +22.6%
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +28.6%
Contains more Water +34.9%
Contains more Protein +23.1%
Contains more Carbs +720.3%
Contains more Other +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -34.1%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -34.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Yam Opinion
Net carbs 2.25g 23.58g Yam
Protein 1.21g 1.49g Yam
Fats 0.18g 0.14g Summer squash
Carbs 3.35g 27.48g Yam
Calories 16kcal 116kcal Yam
Fructose 0.95g Summer squash
Sugar 2.2g 0.49g Yam
Fiber 1.1g 3.9g Yam
Calcium 15mg 14mg Summer squash
Iron 0.35mg 0.52mg Yam
Magnesium 17mg 18mg Yam
Phosphorus 38mg 49mg Yam
Potassium 262mg 670mg Yam
Sodium 2mg 8mg Summer squash
Zinc 0.29mg 0.2mg Summer squash
Copper 0.051mg 0.152mg Yam
Manganese 0.175mg 0.371mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 200IU 122IU Summer squash
Vitamin A RAE 10µg 6µg Summer squash
Vitamin E 0.12mg 0.34mg Yam
Vitamin C 17mg 12.1mg Summer squash
Vitamin B1 0.048mg 0.095mg Yam
Vitamin B2 0.142mg 0.028mg Summer squash
Vitamin B3 0.487mg 0.552mg Yam
Vitamin B5 0.155mg 0.311mg Yam
Vitamin B6 0.218mg 0.228mg Yam
Folate 29µg 16µg Summer squash
Vitamin K 3µg 2.3µg Summer squash
Tryptophan 0.011mg 0.012mg Yam
Threonine 0.028mg 0.052mg Yam
Isoleucine 0.042mg 0.05mg Yam
Leucine 0.069mg 0.094mg Yam
Lysine 0.065mg 0.058mg Summer squash
Methionine 0.017mg 0.02mg Yam
Phenylalanine 0.041mg 0.069mg Yam
Valine 0.053mg 0.06mg Yam
Histidine 0.025mg 0.033mg Yam
Saturated Fat 0.044g 0.029g Yam
Monounsaturated Fat 0.016g 0.005g Summer squash
Polyunsaturated fat 0.089g 0.06g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Summer squash
15%
Yam
Minerals Daily Need Coverage Score
12%
Summer squash
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 38)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.