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  6. Yam vs. Winter squash

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 RAE.
  • Winter squash's daily need coverage for Vitamin A RAE is 28% 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.

We used Yam, cooked, boiled, drained, or baked, without salt and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.

Infographic

Yam vs Winter 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
7
:
3
Winter squash
Winter squash
Contains more Iron +18.2%
Contains more Magnesium +38.5%
Contains more Phosphorus +157.9%
Contains more Potassium +178%
Contains more Copper +85.4%
Contains more Manganese +98.4%
Contains more Selenium +75%
Contains more Calcium +57.1%
Contains less Sodium -87.5%
Equal in Zinc - 0.22
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +18.2%
Contains more Magnesium +38.5%
Contains more Phosphorus +157.9%
Contains more Potassium +178%
Contains more Copper +85.4%
Contains more Manganese +98.4%
Contains more Selenium +75%
Contains more Calcium +57.1%
Contains less Sodium -87.5%
Equal in Zinc - 0.22

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
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +183.3%
Contains more Vitamin C +26%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +41.6%
Contains more Vitamin A +4181.1%
Contains more Vitamin B2 +139.3%
Contains more Folate +25%
Contains more Vitamin K +91.3%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +183.3%
Contains more Vitamin C +26%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +41.6%
Contains more Vitamin A +4181.1%
Contains more Vitamin B2 +139.3%
Contains more Folate +25%
Contains more Vitamin K +91.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Winter squash
Winter squash
Contains more Protein +67.4%
Contains more Carbs +210.5%
Contains more Fats +150%
Contains more Water +27.2%
Equal in Other - 0.7
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +67.4%
Contains more Carbs +210.5%
Contains more Fats +150%
Contains more Water +27.2%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +145%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +145%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Winter 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 Winter squash Opinion
Net carbs 23.58g 6.05g Yam
Protein 1.49g 0.89g Yam
Fats 0.14g 0.35g Winter squash
Carbs 27.48g 8.85g Yam
Calories 116kcal 37kcal Yam
Sugar 0.49g 3.3g Yam
Fiber 3.9g 2.8g Yam
Calcium 14mg 22mg Winter squash
Iron 0.52mg 0.44mg Yam
Magnesium 18mg 13mg Yam
Phosphorus 49mg 19mg Yam
Potassium 670mg 241mg Yam
Sodium 8mg 1mg Winter squash
Zinc 0.2mg 0.22mg Winter squash
Copper 0.152mg 0.082mg Yam
Manganese 0.371mg 0.187mg Yam
Selenium 0.7µg 0.4µg Yam
Vitamin A 122IU 5223IU Winter squash
Vitamin A RAE 6µg 261µg Winter squash
Vitamin E 0.34mg 0.12mg Yam
Vitamin C 12.1mg 9.6mg Yam
Vitamin B1 0.095mg 0.016mg Yam
Vitamin B2 0.028mg 0.067mg Winter squash
Vitamin B3 0.552mg 0.495mg Yam
Vitamin B5 0.311mg 0.234mg Yam
Vitamin B6 0.228mg 0.161mg Yam
Folate 16µg 20µg Winter squash
Vitamin K 2.3µg 4.4µg Winter squash
Tryptophan 0.012mg 0.013mg Winter squash
Threonine 0.052mg 0.027mg Yam
Isoleucine 0.05mg 0.035mg Yam
Leucine 0.094mg 0.05mg Yam
Lysine 0.058mg 0.033mg Yam
Methionine 0.02mg 0.011mg Yam
Phenylalanine 0.069mg 0.035mg Yam
Valine 0.06mg 0.038mg Yam
Histidine 0.033mg 0.017mg Yam
Saturated Fat 0.029g 0.072g Yam
Monounsaturated Fat 0.005g 0.026g Winter squash
Polyunsaturated fat 0.06g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
Minerals Daily Need Coverage Score
23%
Yam
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.043g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 38)
Which food is cheaper?
Winter squash
Winter 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.