Yam vs. Zucchini — In-Depth Nutrition Comparison
Compare
How are yam and zucchini different?
- Yam is higher in potassium, fiber, copper, and manganese; however, zucchini is richer in vitamin C and vitamin B2.
- Daily need coverage for potassium for yam is 12% higher.
- Yam contains 4 times more fiber than zucchini. While yam contains 3.9g of fiber, zucchini contains only 1g.
- Yam has less sugar.
- Zucchini has a lower glycemic index (15) than yam (51).
Yam, cooked, boiled, drained, or baked, without salt and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +156.7% |
| Contains more IronIron | +40.5% |
| Contains more CopperCopper | +186.8% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more ManganeseManganese | +109.6% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +14.3% |
| Contains more ZincZinc | +60% |
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 EVitamin E | +183.3% |
| Contains more Vitamin B1Vitamin B1 | +111.1% |
| Contains more Vitamin B3Vitamin B3 | +22.4% |
| Contains more Vitamin B5Vitamin B5 | +52.5% |
| Contains more Vitamin B6Vitamin B6 | +39.9% |
| Contains more CholineCholine | +70.5% |
| Contains more Vitamin CVitamin C | +47.9% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +235.7% |
| Contains more Vitamin KVitamin K | +87% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 670mg | 261mg | 12% |
| Fiber | 3.9g | 1g | 12% |
| Copper | 0.152mg | 0.053mg | 11% |
| Manganese | 0.371mg | 0.177mg | 8% |
| Carbs | 27.48g | 3.11g | 8% |
| Vitamin C | 12.1mg | 17.9mg | 6% |
| Calories | 116kcal | 17kcal | 5% |
| Vitamin B6 | 0.228mg | 0.163mg | 5% |
| Vitamin B2 | 0.028mg | 0.094mg | 5% |
| Vitamin B1 | 0.095mg | 0.045mg | 4% |
| Iron | 0.52mg | 0.37mg | 2% |
| Fructose | 1.38g | 2% | |
| Vitamin K | 2.3µg | 4.3µg | 2% |
| Vitamin B5 | 0.311mg | 0.204mg | 2% |
| Folate | 16µg | 24µg | 2% |
| Phosphorus | 49mg | 38mg | 2% |
| Vitamin E | 0.34mg | 0.12mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Protein | 1.49g | 1.21g | 1% |
| Vitamin B3 | 0.552mg | 0.451mg | 1% |
| Zinc | 0.2mg | 0.32mg | 1% |
| Choline | 16.2mg | 9.5mg | 1% |
| Fats | 0.14g | 0.32g | 0% |
| Net carbs | 23.58g | 2.11g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 0.49g | 2.5g | N/A |
| Sodium | 8mg | 8mg | 0% |
| Vitamin A | 6µg | 10µg | 0% |
| Saturated fat | 0.029g | 0.084g | 0% |
| Monounsaturated fat | 0.005g | 0.011g | 0% |
| Polyunsaturated fat | 0.06g | 0.091g | 0% |
| Tryptophan | 0.012mg | 0.01mg | 0% |
| Threonine | 0.052mg | 0.029mg | 0% |
| Isoleucine | 0.05mg | 0.044mg | 0% |
| Leucine | 0.094mg | 0.071mg | 0% |
| Lysine | 0.058mg | 0.067mg | 0% |
| Methionine | 0.02mg | 0.018mg | 0% |
| Phenylalanine | 0.069mg | 0.043mg | 0% |
| Valine | 0.06mg | 0.054mg | 0% |
| Histidine | 0.033mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.1% |
| Contains more CarbsCarbs | +783.6% |
| Contains more OtherOther | +33.3% |
| Contains more FatsFats | +128.6% |
| Contains more WaterWater | +35.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +120% |
| Contains more Poly. FatPolyunsaturated fat | +51.7% |
