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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
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" 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 Magnesium +16.7%
Contains more Phosphorus +44.7%
Contains more Potassium +212.6%
Contains more Copper +235.8%
Contains less Sodium -11.1%
Contains more Zinc +33.3%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Iron +45.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +44.7%
Contains more Potassium +212.6%
Contains more Copper +235.8%
Contains less Sodium -11.1%
Contains more Zinc +33.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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

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

All nutrients comparison - raw data values

Nutrient Yam Zucchini Opinion
Net carbs 23.78g 2.11g Yam
Protein 1.53g 1.21g Yam
Fats 0.17g 0.32g Zucchini
Carbs 27.88g 3.11g Yam
Calories 118kcal 17kcal Yam
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.5g 2.5g Yam
Fiber 4.1g 1g Yam
Calcium 17mg 16mg Yam
Iron 0.54mg 0.37mg Yam
Magnesium 21mg 18mg Yam
Phosphorus 55mg 38mg Yam
Potassium 816mg 261mg Yam
Sodium 9mg 8mg Zucchini
Zinc 0.24mg 0.32mg Zucchini
Copper 0.178mg 0.053mg Yam
Vitamin A 138IU 200IU Zucchini
Vitamin E 0.35mg 0.12mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 17.9mg Zucchini
Vitamin B1 0.112mg 0.045mg Yam
Vitamin B2 0.032mg 0.094mg Zucchini
Vitamin B3 0.552mg 0.451mg Yam
Vitamin B5 0.314mg 0.204mg Yam
Vitamin B6 0.293mg 0.163mg Yam
Folate 23µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 4.3µg Zucchini
Tryptophan 0.012mg 0.01mg Yam
Threonine 0.054mg 0.029mg Yam
Isoleucine 0.052mg 0.044mg Yam
Leucine 0.096mg 0.071mg Yam
Lysine 0.059mg 0.067mg Zucchini
Methionine 0.021mg 0.018mg Yam
Phenylalanine 0.071mg 0.043mg Yam
Valine 0.062mg 0.054mg Yam
Histidine 0.034mg 0.026mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.084g Yam
Monounsaturated Fat 0.006g 0.011g Zucchini
Polyunsaturated fat 0.076g 0.091g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.