Yam vs. Zucchini — In-Depth Nutrition Comparison
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How are yam and zucchini different?
- Yam is higher than zucchini in potassium, copper, fiber, vitamin B6, manganese, and vitamin B1.
- Yam covers your daily need for potassium, 16% more than zucchini.
- Yam contains 4 times more fiber than zucchini. Yam contains 4.1g of fiber, while zucchini contains 1g.
- Yam is lower in sugar.
- Yam has a higher glycemic index (51) than zucchini (15).
Yam, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.
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 MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +212.6% |
| Contains more IronIron | +45.9% |
| Contains more CopperCopper | +235.8% |
| Contains more PhosphorusPhosphorus | +44.7% |
| Contains more ManganeseManganese | +124.3% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -11.1% |
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 EVitamin E | +191.7% |
| Contains more Vitamin B1Vitamin B1 | +148.9% |
| Contains more Vitamin B3Vitamin B3 | +22.4% |
| Contains more Vitamin B5Vitamin B5 | +53.9% |
| Contains more Vitamin B6Vitamin B6 | +79.8% |
| Contains more CholineCholine | +73.7% |
| Contains more Vitamin AVitamin A | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more Vitamin KVitamin K | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 261mg | 16% |
| Copper | 0.178mg | 0.053mg | 14% |
| Fiber | 4.1g | 1g | 12% |
| Vitamin B6 | 0.293mg | 0.163mg | 10% |
| Manganese | 0.397mg | 0.177mg | 10% |
| Carbs | 27.88g | 3.11g | 8% |
| Vitamin B1 | 0.112mg | 0.045mg | 6% |
| Calories | 118kcal | 17kcal | 5% |
| Vitamin B2 | 0.032mg | 0.094mg | 5% |
| Iron | 0.54mg | 0.37mg | 2% |
| Fructose | 1.38g | 2% | |
| Vitamin K | 2.3µg | 4.3µg | 2% |
| Vitamin B5 | 0.314mg | 0.204mg | 2% |
| Phosphorus | 55mg | 38mg | 2% |
| Vitamin E | 0.35mg | 0.12mg | 2% |
| Vitamin B3 | 0.552mg | 0.451mg | 1% |
| Protein | 1.53g | 1.21g | 1% |
| Vitamin C | 17.1mg | 17.9mg | 1% |
| Choline | 16.5mg | 9.5mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Zinc | 0.24mg | 0.32mg | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Fats | 0.17g | 0.32g | 0% |
| Net carbs | 23.78g | 2.11g | N/A |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.5g | 2.5g | N/A |
| Sodium | 9mg | 8mg | 0% |
| Vitamin A | 7µg | 10µg | 0% |
| Folate | 23µg | 24µg | 0% |
| Saturated fat | 0.037g | 0.084g | 0% |
| Monounsaturated fat | 0.006g | 0.011g | 0% |
| Polyunsaturated fat | 0.076g | 0.091g | 0% |
| Tryptophan | 0.012mg | 0.01mg | 0% |
| Threonine | 0.054mg | 0.029mg | 0% |
| Isoleucine | 0.052mg | 0.044mg | 0% |
| Leucine | 0.096mg | 0.071mg | 0% |
| Lysine | 0.059mg | 0.067mg | 0% |
| Methionine | 0.021mg | 0.018mg | 0% |
| Phenylalanine | 0.071mg | 0.043mg | 0% |
| Valine | 0.062mg | 0.054mg | 0% |
| Histidine | 0.034mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.4% |
| Contains more CarbsCarbs | +796.5% |
| Contains more OtherOther | +43.9% |
| Contains more FatsFats | +88.2% |
| Contains more WaterWater | +36.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56% |
| Contains more Mono. FatMonounsaturated fat | +83.3% |
| Contains more Poly. FatPolyunsaturated fat | +19.7% |