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  6. Yam vs. Zucchini

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

Yam vs Zucchini 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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%
~equal in Calcium ~16mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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 Vitamin AVitamin A +42.9%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin KVitamin K +87%
~equal in Vitamin C ~17.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Yam Zucchini DV% diff.
Potassium 816mg 261mg 16%
Copper 0.178mg 0.053mg 14%
Fiber 4.1g 1g 12%
Manganese 0.397mg 0.177mg 10%
Vitamin B6 0.293mg 0.163mg 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%
Phosphorus 55mg 38mg 2%
Vitamin E 0.35mg 0.12mg 2%
Vitamin B5 0.314mg 0.204mg 2%
Vitamin K 2.3µg 4.3µg 2%
Fructose 1.38g 2%
Protein 1.53g 1.21g 1%
Vitamin C 17.1mg 17.9mg 1%
Magnesium 21mg 18mg 1%
Zinc 0.24mg 0.32mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B3 0.552mg 0.451mg 1%
Choline 16.5mg 9.5mg 1%
Protein per 100 calories 1.3g 7.1g N/A
Calories per 10 g protein 771kcal 140kcal N/A
Weight per 100 calories 85g 588g N/A
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
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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
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
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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +19.7%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.