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  6. Summer squash vs. Yam

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.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of summer squash is 13.

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

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +211.5%
Contains more IronIron +54.3%
Contains more CopperCopper +249%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +126.9%
Contains more SeleniumSelenium +250%

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
6
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% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin KVitamin K +30.4%
Contains more FolateFolate +26.1%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more CholineCholine +146.3%
~equal in Vitamin C ~17.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Yam DV% diff.
Potassium 262mg 816mg 16%
Copper 0.051mg 0.178mg 14%
Fiber 1.1g 4.1g 12%
Manganese 0.175mg 0.397mg 10%
Vitamin B2 0.142mg 0.032mg 8%
Carbs 3.35g 27.88g 8%
Vitamin B6 0.218mg 0.293mg 6%
Calories 16kcal 118kcal 5%
Vitamin B1 0.048mg 0.112mg 5%
Vitamin B5 0.155mg 0.314mg 3%
Iron 0.35mg 0.54mg 2%
Vitamin E 0.12mg 0.35mg 2%
Choline 6.7mg 16.5mg 2%
Folate 29µg 23µg 2%
Phosphorus 38mg 55mg 2%
Protein 1.21g 1.53g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin K 3µg 2.3µg 1%
Fructose 0.95g 1%
Magnesium 17mg 21mg 1%
Fats 0.18g 0.17g 0%
Vitamin C 17mg 17.1mg 0%
Net carbs 2.25g 23.78g N/A
Calcium 15mg 17mg 0%
Sugar 2.2g 0.5g N/A
Zinc 0.29mg 0.24mg 0%
Sodium 2mg 9mg 0%
Vitamin A 10µg 7µg 0%
Vitamin B3 0.487mg 0.552mg 0%
Saturated fat 0.044g 0.037g 0%
Monounsaturated fat 0.016g 0.006g 0%
Polyunsaturated fat 0.089g 0.076g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.028mg 0.054mg 0%
Isoleucine 0.042mg 0.052mg 0%
Leucine 0.069mg 0.096mg 0%
Lysine 0.065mg 0.059mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.041mg 0.071mg 0%
Valine 0.053mg 0.062mg 0%
Histidine 0.025mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +36%
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +732.2%
Contains more OtherOther +32.3%
~equal in Fats ~0.17g

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +17.1%
Contains less Sat. FatSaturated fat -15.9%

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/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.