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Yam vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between Yam and Summer squash

  • Yam has more Potassium, Copper, Fiber, and Manganese, while Summer squash has more Vitamin B2, and Vitamin C.
  • Yam covers your daily need of Potassium 12% more than Summer squash.
  • Yam contains 4 times more Fiber than Summer squash. While Yam contains 3.9g of Fiber, Summer squash contains only 1.1g.
  • The amount of Sugar in Yam is lower.

These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +48.6%
Contains more CopperCopper +198%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +112%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +45%
Contains less SodiumSodium -75%
~equal in Magnesium ~17mg
~equal in Calcium ~15mg

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 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% 7.3% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin E Vitamin E +183.3%
Contains more Vitamin B1Vitamin B1 +97.9%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +100.6%
Contains more CholineCholine +141.8%
Contains more Vitamin CVitamin C +40.5%
Contains more Vitamin AVitamin A +63.9%
Contains more Vitamin B2Vitamin B2 +407.1%
Contains more Vitamin KVitamin K +30.4%
Contains more FolateFolate +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +23.1%
Contains more CarbsCarbs +720.3%
Contains more OtherOther +22.6%
Contains more FatsFats +28.6%
Contains more WaterWater +34.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated Fat -34.1%
Contains more Mono. FatMonounsaturated Fat +220%
Contains more Poly. FatPolyunsaturated fat +48.3%

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
Calories 116kcal 16kcal Yam
Protein 1.49g 1.21g Yam
Fats 0.14g 0.18g Summer squash
Vitamin C 12.1mg 17mg Summer squash
Net carbs 23.58g 2.25g Yam
Carbs 27.48g 3.35g Yam
Magnesium 18mg 17mg Yam
Calcium 14mg 15mg Summer squash
Potassium 670mg 262mg Yam
Iron 0.52mg 0.35mg Yam
Sugar 0.49g 2.2g Yam
Fiber 3.9g 1.1g Yam
Copper 0.152mg 0.051mg Yam
Zinc 0.2mg 0.29mg Summer squash
Phosphorus 49mg 38mg Yam
Sodium 8mg 2mg Summer squash
Vitamin A 122IU 200IU Summer squash
Vitamin A RAE 6µg 10µg Summer squash
Vitamin E 0.34mg 0.12mg Yam
Manganese 0.371mg 0.175mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin B1 0.095mg 0.048mg Yam
Vitamin B2 0.028mg 0.142mg Summer squash
Vitamin B3 0.552mg 0.487mg Yam
Vitamin B5 0.311mg 0.155mg Yam
Vitamin B6 0.228mg 0.218mg Yam
Vitamin K 2.3µg 3µg Summer squash
Folate 16µg 29µg Summer squash
Choline 16.2mg 6.7mg Yam
Saturated Fat 0.029g 0.044g Yam
Monounsaturated Fat 0.005g 0.016g Summer squash
Polyunsaturated fat 0.06g 0.089g Summer squash
Tryptophan 0.012mg 0.011mg Yam
Threonine 0.052mg 0.028mg Yam
Isoleucine 0.05mg 0.042mg Yam
Leucine 0.094mg 0.069mg Yam
Lysine 0.058mg 0.065mg Summer squash
Methionine 0.02mg 0.017mg Yam
Phenylalanine 0.069mg 0.041mg Yam
Valine 0.06mg 0.053mg Yam
Histidine 0.033mg 0.025mg Yam
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Yam
17%
Summer squash
Minerals Daily Need Coverage Score
23%
Yam
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.015g)
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 - 6mg)
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/170072/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.