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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 for potassium, 16% more than zucchini.
  • Zucchini contains 5 times more sugar than yam. Zucchini contains 2.5g of sugar, while yam contains 0.5g.
  • Yam has a higher glycemic index (51) than zucchini (15).

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

Infographic

Zucchini vs Yam 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -11.1%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +212.6%
Contains more IronIron +45.9%
Contains more CopperCopper +235.8%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +124.3%
Contains more SeleniumSelenium +250%
~equal in Calcium ~17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin KVitamin K +87%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +79.8%
Contains more CholineCholine +73.7%
~equal in Vitamin C ~17.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Zucchini Yam DV% diff.
Potassium 261mg 816mg 16%
Copper 0.053mg 0.178mg 14%
Fiber 1g 4.1g 12%
Vitamin B6 0.163mg 0.293mg 10%
Manganese 0.177mg 0.397mg 10%
Carbs 3.11g 27.88g 8%
Vitamin B1 0.045mg 0.112mg 6%
Calories 17kcal 118kcal 5%
Vitamin B2 0.094mg 0.032mg 5%
Iron 0.37mg 0.54mg 2%
Fructose 1.38g 2%
Vitamin K 4.3µg 2.3µg 2%
Vitamin B5 0.204mg 0.314mg 2%
Phosphorus 38mg 55mg 2%
Vitamin E 0.12mg 0.35mg 2%
Vitamin B3 0.451mg 0.552mg 1%
Protein 1.21g 1.53g 1%
Vitamin C 17.9mg 17.1mg 1%
Choline 9.5mg 16.5mg 1%
Selenium 0.2µg 0.7µg 1%
Zinc 0.32mg 0.24mg 1%
Magnesium 18mg 21mg 1%
Fats 0.32g 0.17g 0%
Net carbs 2.11g 23.78g N/A
Calcium 16mg 17mg 0%
Sugar 2.5g 0.5g N/A
Sodium 8mg 9mg 0%
Vitamin A 10µg 7µg 0%
Folate 24µg 23µg 0%
Saturated fat 0.084g 0.037g 0%
Monounsaturated fat 0.011g 0.006g 0%
Polyunsaturated fat 0.091g 0.076g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.029mg 0.054mg 0%
Isoleucine 0.044mg 0.052mg 0%
Leucine 0.071mg 0.096mg 0%
Lysine 0.067mg 0.059mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.043mg 0.071mg 0%
Valine 0.054mg 0.062mg 0%
Histidine 0.026mg 0.034mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +19.7%
Contains less Sat. FatSaturated fat -56%

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.