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.
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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
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Zinc
+45%
Contains
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Iron
+48.6%
Contains
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Phosphorus
+28.9%
Contains
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Potassium
+155.7%
Contains
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Copper
+198%
Contains
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Manganese
+112%
Contains
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Selenium
+250%
Equal in Calcium - 14
Equal in Magnesium - 18
Contains
less
Sodium
-75%
Contains
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Zinc
+45%
Contains
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Iron
+48.6%
Contains
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Phosphorus
+28.9%
Contains
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Potassium
+155.7%
Contains
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Copper
+198%
Contains
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Manganese
+112%
Contains
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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
Contains
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Vitamin A
+63.9%
Contains
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Vitamin C
+40.5%
Contains
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Vitamin B2
+407.1%
Contains
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Folate
+81.3%
Contains
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Vitamin K
+30.4%
Contains
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Vitamin E
+183.3%
Contains
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Vitamin B1
+97.9%
Contains
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Vitamin B3
+13.3%
Contains
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Vitamin B5
+100.6%
Equal in Vitamin B6 - 0.228
Contains
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Vitamin A
+63.9%
Contains
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Vitamin C
+40.5%
Contains
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Vitamin B2
+407.1%
Contains
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Folate
+81.3%
Contains
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Vitamin K
+30.4%
Contains
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Vitamin E
+183.3%
Contains
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Vitamin B1
+97.9%
Contains
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Vitamin B3
+13.3%
Contains
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Vitamin B5
+100.6%
Equal in Vitamin B6 - 0.228
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+28.6%
Contains
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Water
+34.9%
Contains
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Protein
+23.1%
Contains
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Carbs
+720.3%
Contains
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Other
+22.6%
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Contains
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Fats
+28.6%
Contains
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Water
+34.9%
Contains
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Protein
+23.1%
Contains
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Carbs
+720.3%
Contains
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Other
+22.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+220%
Contains
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Polyunsaturated fat
+48.3%
Contains
less
Saturated Fat
-34.1%
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Contains
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Monounsaturated Fat
+220%
Contains
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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.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 2.25g | 23.58g | |
Protein | 1.21g | 1.49g | |
Fats | 0.18g | 0.14g | |
Carbs | 3.35g | 27.48g | |
Calories | 16kcal | 116kcal | |
Fructose | 0.95g | ||
Sugar | 2.2g | 0.49g | |
Fiber | 1.1g | 3.9g | |
Calcium | 15mg | 14mg | |
Iron | 0.35mg | 0.52mg | |
Magnesium | 17mg | 18mg | |
Phosphorus | 38mg | 49mg | |
Potassium | 262mg | 670mg | |
Sodium | 2mg | 8mg | |
Zinc | 0.29mg | 0.2mg | |
Copper | 0.051mg | 0.152mg | |
Manganese | 0.175mg | 0.371mg | |
Selenium | 0.2µg | 0.7µg | |
Vitamin A | 200IU | 122IU | |
Vitamin A RAE | 10µg | 6µg | |
Vitamin E | 0.12mg | 0.34mg | |
Vitamin C | 17mg | 12.1mg | |
Vitamin B1 | 0.048mg | 0.095mg | |
Vitamin B2 | 0.142mg | 0.028mg | |
Vitamin B3 | 0.487mg | 0.552mg | |
Vitamin B5 | 0.155mg | 0.311mg | |
Vitamin B6 | 0.218mg | 0.228mg | |
Folate | 29µg | 16µg | |
Vitamin K | 3µg | 2.3µg | |
Tryptophan | 0.011mg | 0.012mg | |
Threonine | 0.028mg | 0.052mg | |
Isoleucine | 0.042mg | 0.05mg | |
Leucine | 0.069mg | 0.094mg | |
Lysine | 0.065mg | 0.058mg | |
Methionine | 0.017mg | 0.02mg | |
Phenylalanine | 0.041mg | 0.069mg | |
Valine | 0.053mg | 0.06mg | |
Histidine | 0.025mg | 0.033mg | |
Saturated Fat | 0.044g | 0.029g | |
Monounsaturated Fat | 0.016g | 0.005g | |
Polyunsaturated fat | 0.089g | 0.06g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 38)
Which food is cheaper?
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.