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