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  6. Summer squash vs. Yam

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 for 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.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of yam is 51.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
Contains more ZincZinc +45%
Contains less SodiumSodium -75%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +48.6%
Contains more CopperCopper +198%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +112%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~18mg
~equal in Calcium ~14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Yam
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +40.5%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B2Vitamin B2 +407.1%
Contains more Vitamin KVitamin K +30.4%
Contains more FolateFolate +81.3%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B1Vitamin B1 +97.9%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +100.6%
Contains more CholineCholine +141.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.228mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Yam DV% diff.
Potassium 262mg 670mg 12%
Copper 0.051mg 0.152mg 11%
Fiber 1.1g 3.9g 11%
Vitamin B2 0.142mg 0.028mg 9%
Manganese 0.175mg 0.371mg 9%
Carbs 3.35g 27.48g 8%
Calories 16kcal 116kcal 5%
Vitamin C 17mg 12.1mg 5%
Vitamin B1 0.048mg 0.095mg 4%
Vitamin B5 0.155mg 0.311mg 3%
Folate 29µg 16µg 3%
Iron 0.35mg 0.52mg 2%
Choline 6.7mg 16.2mg 2%
Phosphorus 38mg 49mg 2%
Selenium 0.2µg 0.7µg 1%
Vitamin B6 0.218mg 0.228mg 1%
Protein 1.21g 1.49g 1%
Vitamin K 3µg 2.3µg 1%
Fructose 0.95g 1%
Zinc 0.29mg 0.2mg 1%
Vitamin E 0.12mg 0.34mg 1%
Fats 0.18g 0.14g 0%
Net carbs 2.25g 23.58g N/A
Magnesium 17mg 18mg 0%
Calcium 15mg 14mg 0%
Sugar 2.2g 0.49g N/A
Sodium 2mg 8mg 0%
Vitamin A 10µg 6µg 0%
Vitamin B3 0.487mg 0.552mg 0%
Saturated fat 0.044g 0.029g 0%
Monounsaturated fat 0.016g 0.005g 0%
Polyunsaturated fat 0.089g 0.06g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.028mg 0.052mg 0%
Isoleucine 0.042mg 0.05mg 0%
Leucine 0.069mg 0.094mg 0%
Lysine 0.065mg 0.058mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.041mg 0.069mg 0%
Valine 0.053mg 0.06mg 0%
Histidine 0.025mg 0.033mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +48.3%
Contains less Sat. FatSaturated fat -34.1%

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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. 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.