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  6. Winter squash vs. Yam

Winter squash vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Winter squash and Yam?

  • Winter squash is richer in Vitamin A RAE, yet Yam is richer in Potassium, Manganese, Copper, Vitamin B1, and Vitamin B6.
  • Winter squash's daily need coverage for Vitamin A RAE is 28% higher.
  • Winter squash has 7 times more Sugar than Yam. Winter squash has 3.3g of Sugar, while Yam has 0.49g.

We used Squash, winter, all varieties, cooked, baked, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Winter 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.
Winter squash
Winter squash
3
:
7
Yam
Yam
Contains more Calcium +57.1%
Contains less Sodium -87.5%
Contains more Iron +18.2%
Contains more Magnesium +38.5%
Contains more Phosphorus +157.9%
Contains more Potassium +178%
Contains more Copper +85.4%
Contains more Manganese +98.4%
Contains more Selenium +75%
Equal in Zinc - 0.2
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +57.1%
Contains less Sodium -87.5%
Contains more Iron +18.2%
Contains more Magnesium +38.5%
Contains more Phosphorus +157.9%
Contains more Potassium +178%
Contains more Copper +85.4%
Contains more Manganese +98.4%
Contains more Selenium +75%
Equal in Zinc - 0.2

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.
Winter squash
Winter squash
4
:
6
Yam
Yam
Contains more Vitamin A +4181.1%
Contains more Vitamin B2 +139.3%
Contains more Folate +25%
Contains more Vitamin K +91.3%
Contains more Vitamin E +183.3%
Contains more Vitamin C +26%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +41.6%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +4181.1%
Contains more Vitamin B2 +139.3%
Contains more Folate +25%
Contains more Vitamin K +91.3%
Contains more Vitamin E +183.3%
Contains more Vitamin C +26%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +41.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Yam
Yam
Contains more Fats +150%
Contains more Water +27.2%
Contains more Protein +67.4%
Contains more Carbs +210.5%
Equal in Other - 0.76
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +150%
Contains more Water +27.2%
Contains more Protein +67.4%
Contains more Carbs +210.5%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -59.7%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -59.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter 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 Winter squash Yam Opinion
Net carbs 6.05g 23.58g Yam
Protein 0.89g 1.49g Yam
Fats 0.35g 0.14g Winter squash
Carbs 8.85g 27.48g Yam
Calories 37kcal 116kcal Yam
Sugar 3.3g 0.49g Yam
Fiber 2.8g 3.9g Yam
Calcium 22mg 14mg Winter squash
Iron 0.44mg 0.52mg Yam
Magnesium 13mg 18mg Yam
Phosphorus 19mg 49mg Yam
Potassium 241mg 670mg Yam
Sodium 1mg 8mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Copper 0.082mg 0.152mg Yam
Manganese 0.187mg 0.371mg Yam
Selenium 0.4µg 0.7µg Yam
Vitamin A 5223IU 122IU Winter squash
Vitamin A RAE 261µg 6µg Winter squash
Vitamin E 0.12mg 0.34mg Yam
Vitamin C 9.6mg 12.1mg Yam
Vitamin B1 0.016mg 0.095mg Yam
Vitamin B2 0.067mg 0.028mg Winter squash
Vitamin B3 0.495mg 0.552mg Yam
Vitamin B5 0.234mg 0.311mg Yam
Vitamin B6 0.161mg 0.228mg Yam
Folate 20µg 16µg Winter squash
Vitamin K 4.4µg 2.3µg Winter squash
Tryptophan 0.013mg 0.012mg Winter squash
Threonine 0.027mg 0.052mg Yam
Isoleucine 0.035mg 0.05mg Yam
Leucine 0.05mg 0.094mg Yam
Lysine 0.033mg 0.058mg Yam
Methionine 0.011mg 0.02mg Yam
Phenylalanine 0.035mg 0.069mg Yam
Valine 0.038mg 0.06mg Yam
Histidine 0.017mg 0.033mg Yam
Saturated Fat 0.072g 0.029g Yam
Monounsaturated Fat 0.026g 0.005g Winter squash
Polyunsaturated fat 0.147g 0.06g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Winter squash
15%
Yam
Minerals Daily Need Coverage Score
12%
Winter squash
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.043g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 38)
Which food is cheaper?
Winter squash
Winter 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.