Squash vs Yam
Nutrition comparison per 100 g serving
Ad 468x60
Yam wins in 16 out of 29 nutrient categories
Squash: 10
vs
Yam: 16
(3 ties)
Overview
Vitamins
| Vitamin | Squash | Yam | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 16.2 MG | |
| Folate, total | 30 UG | 16 UG | |
| Niacin | 0.5 MG | 0.6 MG | |
| Pantothenic acid | 0.3 MG | 0.3 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 27 UG | 6 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 2.3 MG | 12.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.3 MG | |
| Vitamin K (phylloquinone) | 0 UG | 2.3 UG |
Minerals
| Mineral | Squash | Yam | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 14 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 0.7 MG | 0.5 MG | |
| Magnesium, Mg | 14 MG | 18 MG | |
| Manganese, Mn | 0.2 MG | 0.4 MG | |
| Phosphorus, P | 29 MG | 49 MG | |
| Potassium, K | 274 MG | 670 MG | |
| Selenium, Se | 0.4 UG | 0.7 UG | |
| Sodium, Na | 374 MG | 8 MG | |
| Zinc, Zn | 0.3 MG | 0.2 MG |