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Summer squash vs Yam - In-Depth Nutrition Comparison

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Important differences between Summer squash and Yam

  • Summer squash has more Vitamin B2, however Yam is richer in Potassium, Copper, Fiber, Manganese, Vitamin B6, and Vitamin B1.
  • Yam's daily need coverage for Potassium is 16% more.
  • Summer squash contains 4 times more Vitamin B2 than Yam. Summer squash contains 0.142mg of Vitamin B2, while Yam contains 0.032mg.
  • Yam contains less Sugar.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Yam, raw.

Infographic

Summer squash vs Yam infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +20.8%
Contains less Sodium -77.8%
Contains more Iron +54.3%
Contains more Calcium +13.3%
Contains more Potassium +211.5%
Contains more Magnesium +23.5%
Contains more Copper +249%
Contains more Phosphorus +44.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Zinc +20.8%
Contains less Sodium -77.8%
Contains more Iron +54.3%
Contains more Calcium +13.3%
Contains more Potassium +211.5%
Contains more Magnesium +23.5%
Contains more Copper +249%
Contains more Phosphorus +44.7%

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
:
6
Yam
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +343.8%
Contains more Vitamin K +30.4%
Contains more Folate +26.1%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +34.4%
Equal in Vitamin C - 17.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +343.8%
Contains more Vitamin K +30.4%
Contains more Folate +26.1%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +34.4%
Equal in Vitamin C - 17.1

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
19
Yam
Mineral Summary Score
12
Summer squash
25
Yam

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 food.
Protein
7%
Summer squash
9%
Yam
Carbohydrates
3%
Summer squash
28%
Yam
Fats
1%
Summer squash
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.007g)
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 - 7mg)
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.

All nutrients comparison - raw data values

Nutrient Summer squash Yam Opinion
Calories 16 118 Yam
Protein 1.21 1.53 Yam
Fats 0.18 0.17 Summer squash
Vitamin C 17 17.1 Yam
Net carbs 2.25 23.780000686645508 Yam
Carbs 3.35 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.54 Yam
Calcium 15 17 Yam
Potassium 262 816 Yam
Magnesium 17 21 Yam
Sugar 2.2 0.5 Yam
Fiber 1.1 4.1 Yam
Copper 0.051 0.178 Yam
Zinc 0.29 0.24 Summer squash
Starch
Phosphorus 38 55 Yam
Sodium 2 9 Summer squash
Vitamin A 200 138 Summer squash
Vitamin E 0.12 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.048 0.112 Yam
Vitamin B2 0.142 0.032 Summer squash
Vitamin B3 0.487 0.552 Yam
Vitamin B5 0.155 0.314 Yam
Vitamin B6 0.218 0.293 Yam
Vitamin B12 0 0
Vitamin K 3 2.3 Summer squash
Folate 29 23 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.037 Yam
Monounsaturated Fat 0.016 0.006 Summer squash
Polyunsaturated fat 0.089 0.076 Summer squash
Tryptophan 0.011 0.012 Yam
Threonine 0.028 0.054 Yam
Isoleucine 0.042 0.052 Yam
Leucine 0.069 0.096 Yam
Lysine 0.065 0.059 Summer squash
Methionine 0.017 0.021 Yam
Phenylalanine 0.041 0.071 Yam
Valine 0.053 0.062 Yam
Histidine 0.025 0.034 Yam
Fructose 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170071/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.