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Yam vs Zucchini - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 22)
Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
15
Zucchini
Mineral Summary Score
19
Yam
9
Zucchini

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Iron +45.9%
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +235.8%
Contains more Phosphorus +44.7%
Contains more Zinc +33.3%
Contains less Sodium -11.1%
Equal in Calcium - 16
Contains more Iron +45.9%
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +235.8%
Contains more Phosphorus +44.7%
Contains more Zinc +33.3%
Contains less Sodium -11.1%
Equal in Calcium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
5
:
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +148.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +79.8%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +193.8%
Contains more Vitamin K +87%
Equal in Vitamin C - 17.9
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +148.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +79.8%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +193.8%
Contains more Vitamin K +87%
Equal in Vitamin C - 17.9

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
7%
Zucchini
Carbohydrates
28%
Yam
3%
Zucchini
Fats
1%
Yam
1%
Zucchini

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Zucchini Opinion
Calories 118 17 Yam
Protein 1.53 1.21 Yam
Fats 0.17 0.32 Zucchini
Vitamin C 17.1 17.9 Zucchini
Carbs 27.88 3.11 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.37 Yam
Calcium 17 16 Yam
Potassium 816 261 Yam
Magnesium 21 18 Yam
Sugars 0.5 2.5 Zucchini
Fiber 4.1 1 Yam
Copper 0.178 0.053 Yam
Zinc 0.24 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 55 38 Yam
Sodium 9 8 Zucchini
Vitamin A 138 200 Zucchini
Vitamin E 0.35 0.12 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.045 Yam
Vitamin B2 0.032 0.094 Zucchini
Vitamin B3 0.552 0.451 Yam
Vitamin B5 0.314 0.204 Yam
Vitamin B6 0.293 0.163 Yam
Vitamin B12 0 0
Vitamin K 2.3 4.3 Zucchini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.084 Yam
Monounsaturated Fat 0.006 0.011 Zucchini
Polyunsaturated fat 0.076 0.091 Zucchini
Tryptophan 0.012 0.01 Yam
Threonine 0.054 0.029 Yam
Isoleucine 0.052 0.044 Yam
Leucine 0.096 0.071 Yam
Lysine 0.059 0.067 Zucchini
Methionine 0.021 0.018 Yam
Phenylalanine 0.071 0.043 Yam
Valine 0.062 0.054 Yam
Histidine 0.034 0.026 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.