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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Iron +54.3%
Contains more Calcium +13.3%
Contains more Potassium +211.5%
Contains more Magnesium +23.5%
Contains more Copper +249%
Contains more Phosphorus +44.7%
Contains more Zinc +20.8%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +54.3%
Contains more Calcium +13.3%
Contains more Potassium +211.5%
Contains more Magnesium +23.5%
Contains more Copper +249%
Contains more Phosphorus +44.7%
Contains more Zinc +20.8%
Contains less Sodium -77.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
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 Vitamin K +30.4%
Contains more Folate +26.1%
Equal in Vitamin C - 17
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 Vitamin K +30.4%
Contains more Folate +26.1%
Equal in Vitamin C - 17

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
18
Summer squash
Mineral Summary Score
25
Yam
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
7%
Summer squash
Carbohydrates
28%
Yam
3%
Summer squash
Fats
1%
Yam
1%
Summer squash

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Yam Summer squash Opinion
Calories 118 16 Yam
Protein 1.53 1.21 Yam
Fats 0.17 0.18 Summer squash
Vitamin C 17.1 17 Yam
Carbs 27.88 3.35 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.35 Yam
Calcium 17 15 Yam
Potassium 816 262 Yam
Magnesium 21 17 Yam
Sugar 0.5 2.2 Yam
Fiber 4.1 1.1 Yam
Copper 0.178 0.051 Yam
Zinc 0.24 0.29 Summer squash
Starch
Phosphorus 55 38 Yam
Sodium 9 2 Summer squash
Vitamin A 138 200 Summer squash
Vitamin E 0.35 0.12 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.048 Yam
Vitamin B2 0.032 0.142 Summer squash
Vitamin B3 0.552 0.487 Yam
Vitamin B5 0.314 0.155 Yam
Vitamin B6 0.293 0.218 Yam
Vitamin B12 0 0
Vitamin K 2.3 3 Summer squash
Folate 23 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.037 0.044 Yam
Monounsaturated Fat 0.006 0.016 Summer squash
Polyunsaturated fat 0.076 0.089 Summer squash
Tryptophan 0.012 0.011 Yam
Threonine 0.054 0.028 Yam
Isoleucine 0.052 0.042 Yam
Leucine 0.096 0.069 Yam
Lysine 0.059 0.065 Summer squash
Methionine 0.021 0.017 Yam
Phenylalanine 0.071 0.041 Yam
Valine 0.062 0.053 Yam
Histidine 0.034 0.025 Yam
Fructose 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.