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Yam vs Zucchini - In-Depth Nutrition Comparison

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How are Yam and Zucchini different?

  • Yam is higher than Zucchini in Potassium, Copper, Fiber, Vitamin B6, Manganese, and Vitamin B1.
  • Yam covers your daily need of Potassium 16% more than Zucchini.
  • Yam contains 4 times more Fiber than Zucchini. Yam contains 4.1g of Fiber, while Zucchini contains 1g.
  • Yam is lower in Sugar.

Yam, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Yam vs Zucchini 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 +45.9%
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +235.8%
Contains more Phosphorus +44.7%
Contains more Zinc +33.3%
Contains less Sodium -11.1%
Equal in Calcium - 16
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% 18% 9% 17% 2%
Contains more Iron +45.9%
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +235.8%
Contains more Phosphorus +44.7%
Contains more Zinc +33.3%
Contains less Sodium -11.1%
Equal in Calcium - 16

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
5
:
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +148.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +79.8%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +193.8%
Contains more Vitamin K +87%
Equal in Vitamin C - 17.9
Equal in Folate - 24
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +148.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +79.8%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +193.8%
Contains more Vitamin K +87%
Equal in Vitamin C - 17.9
Equal in Folate - 24

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
16
Zucchini
Mineral Summary Score
25
Yam
12
Zucchini

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%
Zucchini
Carbohydrates
28%
Yam
3%
Zucchini
Fats
1%
Yam
1%
Zucchini

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 Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals 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 Zucchini
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 contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
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 Zucchini Opinion
Calories 118 17 Yam
Protein 1.53 1.21 Yam
Fats 0.17 0.32 Zucchini
Vitamin C 17.1 17.9 Zucchini
Net carbs 23.780000686645508 2.109999895095825 Yam
Carbs 27.88 3.11 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.37 Yam
Calcium 17 16 Yam
Potassium 816 261 Yam
Magnesium 21 18 Yam
Sugar 0.5 2.5 Yam
Fiber 4.1 1 Yam
Copper 0.178 0.053 Yam
Zinc 0.24 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 55 38 Yam
Sodium 9 8 Zucchini
Vitamin A 138 200 Zucchini
Vitamin E 0.35 0.12 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.045 Yam
Vitamin B2 0.032 0.094 Zucchini
Vitamin B3 0.552 0.451 Yam
Vitamin B5 0.314 0.204 Yam
Vitamin B6 0.293 0.163 Yam
Vitamin B12 0 0
Vitamin K 2.3 4.3 Zucchini
Folate 23 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.037 0.084 Yam
Monounsaturated Fat 0.006 0.011 Zucchini
Polyunsaturated fat 0.076 0.091 Zucchini
Tryptophan 0.012 0.01 Yam
Threonine 0.054 0.029 Yam
Isoleucine 0.052 0.044 Yam
Leucine 0.096 0.071 Yam
Lysine 0.059 0.067 Zucchini
Methionine 0.021 0.018 Yam
Phenylalanine 0.071 0.043 Yam
Valine 0.062 0.054 Yam
Histidine 0.034 0.026 Yam
Fructose 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.