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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.

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.
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
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%
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%
~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.
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Yam DV% diff.
Potassium 261mg 670mg 12%
Fiber 1g 3.9g 12%
Copper 0.053mg 0.152mg 11%
Carbs 3.11g 27.48g 8%
Manganese 0.177mg 0.371mg 8%
Vitamin C 17.9mg 12.1mg 6%
Calories 17kcal 116kcal 5%
Vitamin B2 0.094mg 0.028mg 5%
Vitamin B6 0.163mg 0.228mg 5%
Vitamin B1 0.045mg 0.095mg 4%
Iron 0.37mg 0.52mg 2%
Phosphorus 38mg 49mg 2%
Vitamin B5 0.204mg 0.311mg 2%
Vitamin K 4.3µg 2.3µg 2%
Folate 24µg 16µg 2%
Fructose 1.38g 2%
Protein 1.21g 1.49g 1%
Zinc 0.32mg 0.2mg 1%
Vitamin E 0.12mg 0.34mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 0.451mg 0.552mg 1%
Choline 9.5mg 16.2mg 1%
Protein per 100 calories 7.1g 1.3g N/A
Calories per 10 g protein 140kcal 779kcal N/A
Weight per 100 calories 588g 86g N/A
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
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
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
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 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +51.7%
Contains less Sat. FatSaturated fat -65.5%

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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. 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/170072/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.