Squash vs Mountain yam
Nutrition comparison per 100 g serving
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It's a tie, both foods score equally across 29 nutrient categories
Squash: 13
vs
Mountain yam: 13
(3 ties)
Overview
| Nutrient | Squash | Mountain yam | Winner |
|---|---|---|---|
| Calories | 27 cal | 82 cal | |
| Protein | 0.7 g | 1.7 g | |
| Carbs | 6.5 g | 20.0 g | |
| Fat | 0.3 g | 0.1 g | |
| Fiber | 1.4 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Squash | Mountain yam | Winner |
|---|---|---|---|
| Choline, total | 7.5 MG | 0 MG | |
| Folate, total | 8 UG | 12 UG | |
| Niacin | 0.8 MG | 0.1 MG | |
| Pantothenic acid | 0.4 MG | 0.5 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 6 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 3.5 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.8 UG | 0 UG |
Minerals
| Mineral | Squash | Mountain yam | Winner |
|---|---|---|---|
| Calcium, Ca | 21 MG | 8 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 0.3 MG | 0.4 MG | |
| Magnesium, Mg | 11 MG | 10 MG | |
| Manganese, Mn | 0.1 MG | 0.3 MG | |
| Phosphorus, P | 0 MG | 40 MG | |
| Potassium, K | 117 MG | 495 MG | |
| Selenium, Se | 0.3 UG | 0.9 UG | |
| Sodium, Na | 254 MG | 248 MG | |
| Zinc, Zn | 0.2 MG | 0.3 MG |