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  6. Yam vs. Zucchini

Yam vs. Zucchini — In-Depth Nutrition Comparison

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How are yam and zucchini different?

  • Yam is higher in potassium, fiber, copper, and manganese; however, zucchini is richer in vitamin C and vitamin B2.
  • Daily need coverage for potassium for yam is 12% higher.
  • Yam contains 4 times more fiber than zucchini. While yam contains 3.9g of fiber, zucchini contains only 1g.
  • Yam has less sugar.
  • Zucchini has a lower glycemic index (15) than yam (51).

Yam, cooked, boiled, drained, or baked, without salt and Squash, summer, zucchini, includes skin, raw are the varieties 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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%
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%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +60%
~equal in Magnesium ~18mg
~equal in Sodium ~8mg

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.
Yam
Yam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Zucchini DV% diff.
Potassium 670mg 261mg 12%
Fiber 3.9g 1g 12%
Copper 0.152mg 0.053mg 11%
Carbs 27.48g 3.11g 8%
Manganese 0.371mg 0.177mg 8%
Vitamin C 12.1mg 17.9mg 6%
Calories 116kcal 17kcal 5%
Vitamin B2 0.028mg 0.094mg 5%
Vitamin B6 0.228mg 0.163mg 5%
Vitamin B1 0.095mg 0.045mg 4%
Iron 0.52mg 0.37mg 2%
Phosphorus 49mg 38mg 2%
Vitamin B5 0.311mg 0.204mg 2%
Vitamin K 2.3µg 4.3µg 2%
Folate 16µg 24µg 2%
Fructose 1.38g 2%
Protein 1.49g 1.21g 1%
Zinc 0.2mg 0.32mg 1%
Vitamin E 0.34mg 0.12mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B3 0.552mg 0.451mg 1%
Choline 16.2mg 9.5mg 1%
Protein per 100 calories 1.3g 7.1g N/A
Calories per 10 g protein 779kcal 140kcal N/A
Weight per 100 calories 86g 588g N/A
Fats 0.14g 0.32g 0%
Net carbs 23.58g 2.11g N/A
Magnesium 18mg 18mg 0%
Calcium 14mg 16mg 0%
Sugar 0.49g 2.5g N/A
Sodium 8mg 8mg 0%
Vitamin A 6µg 10µg 0%
Saturated fat 0.029g 0.084g 0%
Monounsaturated fat 0.005g 0.011g 0%
Polyunsaturated fat 0.06g 0.091g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.052mg 0.029mg 0%
Isoleucine 0.05mg 0.044mg 0%
Leucine 0.094mg 0.071mg 0%
Lysine 0.058mg 0.067mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.069mg 0.043mg 0%
Valine 0.06mg 0.054mg 0%
Histidine 0.033mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +23.1%
Contains more CarbsCarbs +783.6%
Contains more OtherOther +33.3%
Contains more FatsFats +128.6%
Contains more WaterWater +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +51.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.