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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.
  • 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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?

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

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%
Summer squash
18%
Yam
Minerals Daily Need Coverage Score
12%
Summer squash
26%
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

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.