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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 for 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.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of yam is 51.

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
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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.
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% 2% 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% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin 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 +66.7%
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

All nutrients comparison - raw data values

Nutrient Yam Summer squash DV% diff.
Potassium 670mg 262mg 12%
Copper 0.152mg 0.051mg 11%
Fiber 3.9g 1.1g 11%
Vitamin B2 0.028mg 0.142mg 9%
Manganese 0.371mg 0.175mg 9%
Carbs 27.48g 3.35g 8%
Calories 116kcal 16kcal 5%
Vitamin C 12.1mg 17mg 5%
Vitamin B1 0.095mg 0.048mg 4%
Vitamin B5 0.311mg 0.155mg 3%
Folate 16µg 29µg 3%
Iron 0.52mg 0.35mg 2%
Choline 16.2mg 6.7mg 2%
Phosphorus 49mg 38mg 2%
Selenium 0.7µg 0.2µg 1%
Vitamin B6 0.228mg 0.218mg 1%
Protein 1.49g 1.21g 1%
Vitamin K 2.3µg 3µg 1%
Fructose 0.95g 1%
Zinc 0.2mg 0.29mg 1%
Vitamin E 0.34mg 0.12mg 1%
Fats 0.14g 0.18g 0%
Net carbs 23.58g 2.25g N/A
Magnesium 18mg 17mg 0%
Calcium 14mg 15mg 0%
Sugar 0.49g 2.2g N/A
Sodium 8mg 2mg 0%
Vitamin A 6µg 10µg 0%
Vitamin B3 0.552mg 0.487mg 0%
Saturated fat 0.029g 0.044g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.06g 0.089g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.052mg 0.028mg 0%
Isoleucine 0.05mg 0.042mg 0%
Leucine 0.094mg 0.069mg 0%
Lysine 0.058mg 0.065mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.069mg 0.041mg 0%
Valine 0.06mg 0.053mg 0%
Histidine 0.033mg 0.025mg 0%

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%

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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. 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.