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  6. Zucchini vs. Yam

Zucchini vs. Yam — In-Depth Nutrition Comparison

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How are Zucchini and Yam 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.
  • Zucchini contains 5 times more Sugar than Yam. Zucchini contains 2.5g of Sugar, while Yam contains 0.5g.

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

Infographic

Zucchini vs Yam 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.
Zucchini
Zucchini
2
:
8
Yam
Yam
Contains less Sodium -11.1%
Contains more Zinc +33.3%
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 more Manganese +124.3%
Contains more Selenium +250%
Equal in Calcium - 17
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains less Sodium -11.1%
Contains more Zinc +33.3%
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 more Manganese +124.3%
Contains more Selenium +250%
Equal in Calcium - 17

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.
Zucchini
Zucchini
5
:
5
Yam
Yam
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +193.8%
Contains more Vitamin K +87%
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%
Equal in Vitamin C - 17.1
Equal in Folate - 23
Zucchini
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%
Yam
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%
Contains more Vitamin A +44.9%
Contains more Vitamin B2 +193.8%
Contains more Vitamin K +87%
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%
Equal in Vitamin C - 17.1
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Yam
Yam
Contains more Fats +88.2%
Contains more Water +36.2%
Contains more Protein +26.4%
Contains more Carbs +796.5%
Contains more Other +43.9%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +88.2%
Contains more Water +36.2%
Contains more Protein +26.4%
Contains more Carbs +796.5%
Contains more Other +43.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -56%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -56%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Yam
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 Zucchini Yam Opinion
Net carbs 2.11g 23.78g Yam
Protein 1.21g 1.53g Yam
Fats 0.32g 0.17g Zucchini
Carbs 3.11g 27.88g Yam
Calories 17kcal 118kcal Yam
Fructose 1.38g Zucchini
Sugar 2.5g 0.5g Yam
Fiber 1g 4.1g Yam
Calcium 16mg 17mg Yam
Iron 0.37mg 0.54mg Yam
Magnesium 18mg 21mg Yam
Phosphorus 38mg 55mg Yam
Potassium 261mg 816mg Yam
Sodium 8mg 9mg Zucchini
Zinc 0.32mg 0.24mg Zucchini
Copper 0.053mg 0.178mg Yam
Manganese 0.177mg 0.397mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 200IU 138IU Zucchini
Vitamin A RAE 10µg 7µg Zucchini
Vitamin E 0.12mg 0.35mg Yam
Vitamin C 17.9mg 17.1mg Zucchini
Vitamin B1 0.045mg 0.112mg Yam
Vitamin B2 0.094mg 0.032mg Zucchini
Vitamin B3 0.451mg 0.552mg Yam
Vitamin B5 0.204mg 0.314mg Yam
Vitamin B6 0.163mg 0.293mg Yam
Folate 24µg 23µg Zucchini
Vitamin K 4.3µg 2.3µg Zucchini
Tryptophan 0.01mg 0.012mg Yam
Threonine 0.029mg 0.054mg Yam
Isoleucine 0.044mg 0.052mg Yam
Leucine 0.071mg 0.096mg Yam
Lysine 0.067mg 0.059mg Zucchini
Methionine 0.018mg 0.021mg Yam
Phenylalanine 0.043mg 0.071mg Yam
Valine 0.054mg 0.062mg Yam
Histidine 0.026mg 0.034mg Yam
Saturated Fat 0.084g 0.037g Yam
Monounsaturated Fat 0.011g 0.006g Zucchini
Polyunsaturated fat 0.091g 0.076g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Zucchini
19%
Yam
Minerals Daily Need Coverage Score
12%
Zucchini
26%
Yam

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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.