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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
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
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
18%
Minerals Daily Need Coverage Score
12%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.007g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 38)
Which food is cheaper?
Summer squash is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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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.