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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, yet yam is richer in potassium, manganese, copper, vitamin B1, and vitamin B6.
  • Winter squash's daily need coverage for vitamin A is 102% higher.
  • Winter squash has 7 times more sugar than yam. Winter squash has 3.3g of sugar, while yam has 0.49g.
  • Winter squash has a lower glycemic index than yam.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more CalciumCalcium +57.1%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +178%
Contains more IronIron +18.2%
Contains more CopperCopper +85.4%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +98.4%
Contains more SeleniumSelenium +75%
~equal in Zinc ~0.2mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Yam
Yam
7
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin AVitamin A +4250%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin KVitamin K +91.3%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +26%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B1Vitamin B1 +493.8%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more CholineCholine +52.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Yam DV% diff.
Vitamin A 261µg 6µg 28%
Potassium 241mg 670mg 13%
Manganese 0.187mg 0.371mg 8%
Copper 0.082mg 0.152mg 8%
Vitamin B1 0.016mg 0.095mg 7%
Carbs 8.85g 27.48g 6%
Vitamin B6 0.161mg 0.228mg 5%
Fiber 2.8g 3.9g 4%
Phosphorus 19mg 49mg 4%
Calories 37kcal 116kcal 4%
Vitamin C 9.6mg 12.1mg 3%
Vitamin B2 0.067mg 0.028mg 3%
Vitamin K 4.4µg 2.3µg 2%
Vitamin B5 0.234mg 0.311mg 2%
Iron 0.44mg 0.52mg 1%
Calcium 22mg 14mg 1%
Polyunsaturated fat 0.147g 0.06g 1%
Magnesium 13mg 18mg 1%
Choline 10.6mg 16.2mg 1%
Vitamin E 0.12mg 0.34mg 1%
Selenium 0.4µg 0.7µg 1%
Protein 0.89g 1.49g 1%
Folate 20µg 16µg 1%
Fats 0.35g 0.14g 0%
Net carbs 6.05g 23.58g N/A
Sugar 3.3g 0.49g N/A
Zinc 0.22mg 0.2mg 0%
Sodium 1mg 8mg 0%
Vitamin B3 0.495mg 0.552mg 0%
Saturated fat 0.072g 0.029g 0%
Monounsaturated fat 0.026g 0.005g 0%
Tryptophan 0.013mg 0.012mg 0%
Threonine 0.027mg 0.052mg 0%
Isoleucine 0.035mg 0.05mg 0%
Leucine 0.05mg 0.094mg 0%
Lysine 0.033mg 0.058mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.035mg 0.069mg 0%
Valine 0.038mg 0.06mg 0%
Histidine 0.017mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +150%
Contains more WaterWater +27.2%
Contains more ProteinProtein +67.4%
Contains more CarbsCarbs +210.5%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +145%
Contains less Sat. FatSaturated fat -59.7%

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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.