Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Summer squash vs Yam - In-Depth Nutrition Comparison

Compare

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

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
Summer squash
Summer squash
4
:
6
Yam
Yam
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +343.8%
Contains more Folate +26.1%
Contains more Vitamin K +30.4%
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
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +343.8%
Contains more Folate +26.1%
Contains more Vitamin K +30.4%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Yam
Yam
Contains more Water +36%
Contains more Protein +26.4%
Contains more Carbs +732.2%
Contains more Other +32.3%
Equal in Fats - 0.17
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +36%
Contains more Protein +26.4%
Contains more Carbs +732.2%
Contains more Other +32.3%
Equal in Fats - 0.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +17.1%
Contains less Saturated Fat -15.9%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +17.1%
Contains less Saturated Fat -15.9%

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

All nutrients comparison - raw data values

Nutrient Summer squash Yam Opinion
Net carbs 2.25g 23.78g Yam
Protein 1.21g 1.53g Yam
Fats 0.18g 0.17g Summer squash
Carbs 3.35g 27.88g Yam
Calories 16kcal 118kcal Yam
Fructose 0.95g Summer squash
Sugar 2.2g 0.5g Yam
Fiber 1.1g 4.1g Yam
Calcium 15mg 17mg Yam
Iron 0.35mg 0.54mg Yam
Magnesium 17mg 21mg Yam
Phosphorus 38mg 55mg Yam
Potassium 262mg 816mg Yam
Sodium 2mg 9mg Summer squash
Zinc 0.29mg 0.24mg Summer squash
Copper 0.051mg 0.178mg Yam
Vitamin A 200IU 138IU Summer squash
Vitamin A RAE 10µg 7µg Summer squash
Vitamin E 0.12mg 0.35mg Yam
Vitamin C 17mg 17.1mg Yam
Vitamin B1 0.048mg 0.112mg Yam
Vitamin B2 0.142mg 0.032mg Summer squash
Vitamin B3 0.487mg 0.552mg Yam
Vitamin B5 0.155mg 0.314mg Yam
Vitamin B6 0.218mg 0.293mg Yam
Folate 29µg 23µg Summer squash
Vitamin K 3µg 2.3µg Summer squash
Tryptophan 0.011mg 0.012mg Yam
Threonine 0.028mg 0.054mg Yam
Isoleucine 0.042mg 0.052mg Yam
Leucine 0.069mg 0.096mg Yam
Lysine 0.065mg 0.059mg Summer squash
Methionine 0.017mg 0.021mg Yam
Phenylalanine 0.041mg 0.071mg Yam
Valine 0.053mg 0.062mg Yam
Histidine 0.025mg 0.034mg Yam
Saturated Fat 0.044g 0.037g Yam
Monounsaturated Fat 0.016g 0.006g Summer squash
Polyunsaturated fat 0.089g 0.076g Summer squash

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Summer squash
19%
Yam
Minerals Daily Need Coverage Score
12%
Summer squash
25%
Yam

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.

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.