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  6. Yam vs. Summer squash

Yam vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Yam and Summer squash

  • Yam has more Potassium, Copper, Fiber, Manganese, Vitamin B6, and Vitamin B1, however, Summer squash is richer in Vitamin B2.
  • Yam's daily need coverage for Potassium is 16% more.
  • Yam contains 4 times more Fiber than Summer squash. Yam contains 4.1g of Fiber, while Summer squash contains 1.1g.
  • Yam contains less Sugar.

The food varieties used in the comparison are Yam, raw and Squash, summer, all varieties, raw.

Infographic

Yam vs Summer squash 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.
Yam
Yam
8
:
2
Summer squash
Summer squash
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%
Contains more Manganese +126.9%
Contains more Selenium +250%
Contains less Sodium -77.8%
Contains more Zinc +20.8%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
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%
Contains more Manganese +126.9%
Contains more Selenium +250%
Contains less Sodium -77.8%
Contains more Zinc +20.8%

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.
Yam
Yam
6
:
4
Summer squash
Summer squash
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%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +343.8%
Contains more Folate +26.1%
Contains more Vitamin K +30.4%
Equal in Vitamin C - 17
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%
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%
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%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +343.8%
Contains more Folate +26.1%
Contains more Vitamin K +30.4%
Equal in Vitamin C - 17

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Summer squash
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 Yam Summer squash Opinion
Net carbs 23.78g 2.25g Yam
Protein 1.53g 1.21g Yam
Fats 0.17g 0.18g Summer squash
Carbs 27.88g 3.35g Yam
Calories 118kcal 16kcal Yam
Fructose 0.95g Summer squash
Sugar 0.5g 2.2g Yam
Fiber 4.1g 1.1g Yam
Calcium 17mg 15mg Yam
Iron 0.54mg 0.35mg Yam
Magnesium 21mg 17mg Yam
Phosphorus 55mg 38mg Yam
Potassium 816mg 262mg Yam
Sodium 9mg 2mg Summer squash
Zinc 0.24mg 0.29mg Summer squash
Copper 0.178mg 0.051mg Yam
Manganese 0.397mg 0.175mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin A 138IU 200IU Summer squash
Vitamin A RAE 7µg 10µg Summer squash
Vitamin E 0.35mg 0.12mg Yam
Vitamin C 17.1mg 17mg Yam
Vitamin B1 0.112mg 0.048mg Yam
Vitamin B2 0.032mg 0.142mg Summer squash
Vitamin B3 0.552mg 0.487mg Yam
Vitamin B5 0.314mg 0.155mg Yam
Vitamin B6 0.293mg 0.218mg Yam
Folate 23µg 29µg Summer squash
Vitamin K 2.3µg 3µg Summer squash
Tryptophan 0.012mg 0.011mg Yam
Threonine 0.054mg 0.028mg Yam
Isoleucine 0.052mg 0.042mg Yam
Leucine 0.096mg 0.069mg Yam
Lysine 0.059mg 0.065mg Summer squash
Methionine 0.021mg 0.017mg Yam
Phenylalanine 0.071mg 0.041mg Yam
Valine 0.062mg 0.053mg Yam
Histidine 0.034mg 0.025mg Yam
Saturated Fat 0.037g 0.044g Yam
Monounsaturated Fat 0.006g 0.016g Summer squash
Polyunsaturated fat 0.076g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Summer squash
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 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
19%
Yam
18%
Summer squash
Minerals Daily Need Coverage Score
26%
Yam
12%
Summer squash

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.