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Yam vs Squash

Nutrition comparison per 100 g serving

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Yam wins in 17 out of 29 nutrient categories

Yam: 17 vs Squash: 9 (3 ties)

Overview

Nutrient	Yam	Squash	Winner
Calories	118 cal	25 cal
Protein	1.5 g	1.3 g
Carbs	27.9 g	5.5 g
Fat	0.2 g	0.2 g
Fiber	4.1 g	1.4 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Yam	Squash	Winner
Choline, total	16.5 MG	9.7 MG
Folate, total	23 UG	13 UG
Niacin	0.6 MG	0.4 MG
Pantothenic acid	0.3 MG	0.1 MG
Riboflavin	0.0 MG	0.0 MG
Thiamin	0.1 MG	0.0 MG
Vitamin A, RAE	7 UG	10 UG
Vitamin B-12	0 UG	0 UG	Tie
Vitamin B-6	0.3 MG	0.1 MG
Vitamin C, total ascorbic acid	17.1 MG	6.8 MG
Vitamin D (D2 + D3)	0 UG	0 UG	Tie
Vitamin E (alpha-tocopherol)	0.4 MG	0.2 MG
Vitamin K (phylloquinone)	2.3 UG	5.4 UG

Mineral	Yam	Squash	Winner
Calcium, Ca	17 MG	20 MG
Copper, Cu	0.2 MG	0.1 MG
Iron, Fe	0.5 MG	0.5 MG
Magnesium, Mg	21 MG	27 MG
Manganese, Mn	0.4 MG	0.3 MG
Phosphorus, P	55 MG	41 MG
Potassium, K	816 MG	253 MG
Selenium, Se	0.7 UG	0.3 UG
Sodium, Na	9 MG	242 MG
Zinc, Zn	0.2 MG	0.3 MG

Yam Nutrition Facts Squash Nutrition Facts Compare Other Foods

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