Yam vs Spaghetti Squash : Make Healthy Choices
Where is more calories, protein, carbs - what is more healthy?
Spaghetti squash vs Yam: Nutrition Comparison
| per 100g | Yam | Spaghetti squash |
|---|---|---|
| Calories | 108 | 31 |
| Carbohydrates | 27.88 g | 6.91 g |
| Fat | 0.17 g | 0.57 g |
| Dietary fiber | 4.1 g | 1.5 g |
| Protein | 1.53 g | 0.64 g |
| Calcium | 17 mg | 23 mg |
| Iron | 0.54 mg | 0.31 mg |
| Magnessium | 21 mg | 12 mg |
| Potassium | 816 mg | 108 mg |
| Sodium | 9 mg | 17 mg |
| Vitaminium B1 (Thiamine) | 0.112 mg | 0.037 mg |
| Vitaminium B2 (riboflavin) | 0.032 mg | 0.018 mg |
| Vitaminium B3 (Niacin) | 0.552 mg | 0.95 mg |
| Vitaminium B6 | 0.293 mg | 0.101 mg |
| Vitaminium B9 (Folic acid) | 23 mg | 0.012 mg |
| Vitaminium C | 17.1 mg | 2.1 mg |
| Vitaminium E | 0.35 mg | 0.13 mg |
| Vitaminium K | 2.3 mg | 0.001 mg |
More Calories in Yam
At first glance, you can see that in yam is much more calories than in Spaghetti squash .
Yam has 108 kcal per 100g and Spaghetti squash 31 kcal per 100g so it is pretty easy to calculate that the difference is about 248%.
In yam and in Spaghetti squash most calories came from carbs.
See tables below to compare yam with Spaghetti squash in details.
Yam And Spaghetti squash Nutrition Difference
- Calories:
yam - 248% more than Spaghetti squash - Carbohydrates:
yam - 303% more than Spaghetti squash - Fat:
Spaghetti squash - 235% more than yam - Dietary fiber:
yam - 173% more than Spaghetti squash - Protein:
yam - 139% more than Spaghetti squash
More protein in yam
It is aslo easy to see see that in yam is more protein than in Spaghetti squash .
There is 0.64g per 100g of Spaghetti squash and 1.53g per 100g of yam so using simple math we can see that difference is about 139%.
More carbohydrates in yam
In yam is more carbohydrates than in Spaghetti squash .
There is 6.91g/100g of carbohydrates in Spaghetti squash and 27.88g/100g in yam so let me do the math for you again - difference is about 303%.
Less fat in yam
In yam is less fats than in Spaghetti squash .
The tables above show us that there is 0.57g/100g of fats in Spaghetti squash and 0.17g/100g in yam. In this case difference is about 235%.
Yam
108kcal- Calories108
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
Calories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Spaghetti squash
31kcal- Calories31
- Carbohydrates6.91 g
- Fat0.57 g
- Dietary fiber1.5 g
- Protein0.64 g
100g | ounce | standard serving size | cup | half cup
Calories source
- 78% CARBS
- 7% PROTEIN
- 15% FAT
Vitamins: Spaghetti squash vs yam
- Vitaminium B1 (Thiamine):
yam - 203% more than Spaghetti squash - Vitaminium B2 (riboflavin):
yam - 78% more than Spaghetti squash - Vitaminium B3 (Niacin):
Spaghetti squash - 72% more than yam - Vitaminium B6:
yam - 190% more than Spaghetti squash - Vitaminium B9 (Folic acid):
yam - 191567% more than Spaghetti squash - Vitaminium C:
yam - 714% more than Spaghetti squash - Vitaminium E:
yam - 169% more than Spaghetti squash - Vitaminium K:
yam - 229900% more than Spaghetti squash
Minerals: yam vs Spaghetti squash
- Calcium:
Spaghetti squash - 35% more than yam - Iron:
yam - 74% more than Spaghetti squash - Magnessium:
yam - 75% more than Spaghetti squash - Potassium:
yam - 656% more than Spaghetti squash - Sodium:
Spaghetti squash - 89% more than yam
Compares of yam
- Yam vs Asparagus
- Yam vs Beetroot
- Yam vs Broccoli
- Yam vs Butternut Squash
- Yam vs Cabbage
- Yam vs Carrot
- see all compares of yam
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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