Yam vs. Winter squash — In-Depth Nutrition Comparison
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What are the main differences between yam and winter squash?
- Yam is richer in potassium, manganese, copper, vitamin B1, and vitamin B6, yet winter squash is richer in vitamin A.
- Winter squash's daily need coverage for vitamin A is 102% higher.
- Yam has 6 times more vitamin B1 than winter squash. Yam has 0.095mg of vitamin B1, while winter squash has 0.016mg.
- Yam contains less sugar.
- Winter squash has a lower glycemic index than yam.
We used Yam, cooked, boiled, drained, or baked, without salt and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.
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 | +38.5% |
| Contains more PotassiumPotassium | +178% |
| Contains more IronIron | +18.2% |
| Contains more CopperCopper | +85.4% |
| Contains more PhosphorusPhosphorus | +157.9% |
| Contains more ManganeseManganese | +98.4% |
| Contains more SeleniumSelenium | +75% |
| Contains more CalciumCalcium | +57.1% |
| Contains less SodiumSodium | -87.5% |
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 CVitamin C | +26% |
| Contains more Vitamin EVitamin E | +183.3% |
| Contains more Vitamin B1Vitamin B1 | +493.8% |
| Contains more Vitamin B3Vitamin B3 | +11.5% |
| Contains more Vitamin B5Vitamin B5 | +32.9% |
| Contains more Vitamin B6Vitamin B6 | +41.6% |
| Contains more CholineCholine | +52.8% |
| Contains more Vitamin AVitamin A | +4250% |
| Contains more Vitamin B2Vitamin B2 | +139.3% |
| Contains more Vitamin KVitamin K | +91.3% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 6µg | 261µg | 28% |
| Potassium | 670mg | 241mg | 13% |
| Manganese | 0.371mg | 0.187mg | 8% |
| Copper | 0.152mg | 0.082mg | 8% |
| Vitamin B1 | 0.095mg | 0.016mg | 7% |
| Carbs | 27.48g | 8.85g | 6% |
| Vitamin B6 | 0.228mg | 0.161mg | 5% |
| Fiber | 3.9g | 2.8g | 4% |
| Phosphorus | 49mg | 19mg | 4% |
| Calories | 116kcal | 37kcal | 4% |
| Vitamin C | 12.1mg | 9.6mg | 3% |
| Vitamin B2 | 0.028mg | 0.067mg | 3% |
| Vitamin K | 2.3µg | 4.4µg | 2% |
| Vitamin B5 | 0.311mg | 0.234mg | 2% |
| Iron | 0.52mg | 0.44mg | 1% |
| Calcium | 14mg | 22mg | 1% |
| Polyunsaturated fat | 0.06g | 0.147g | 1% |
| Magnesium | 18mg | 13mg | 1% |
| Choline | 16.2mg | 10.6mg | 1% |
| Vitamin E | 0.34mg | 0.12mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Protein | 1.49g | 0.89g | 1% |
| Folate | 16µg | 20µg | 1% |
| Fats | 0.14g | 0.35g | 0% |
| Net carbs | 23.58g | 6.05g | N/A |
| Sugar | 0.49g | 3.3g | N/A |
| Zinc | 0.2mg | 0.22mg | 0% |
| Sodium | 8mg | 1mg | 0% |
| Vitamin B3 | 0.552mg | 0.495mg | 0% |
| Saturated fat | 0.029g | 0.072g | 0% |
| Monounsaturated fat | 0.005g | 0.026g | 0% |
| Tryptophan | 0.012mg | 0.013mg | 0% |
| Threonine | 0.052mg | 0.027mg | 0% |
| Isoleucine | 0.05mg | 0.035mg | 0% |
| Leucine | 0.094mg | 0.05mg | 0% |
| Lysine | 0.058mg | 0.033mg | 0% |
| Methionine | 0.02mg | 0.011mg | 0% |
| Phenylalanine | 0.069mg | 0.035mg | 0% |
| Valine | 0.06mg | 0.038mg | 0% |
| Histidine | 0.033mg | 0.017mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +67.4% |
| Contains more CarbsCarbs | +210.5% |
| Contains more FatsFats | +150% |
| Contains more WaterWater | +27.2% |
~equal in
Other
~0.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -59.7% |
| Contains more Mono. FatMonounsaturated fat | +420% |
| Contains more Poly. FatPolyunsaturated fat | +145% |
