Yam vs Spaghetti Squash : Make Healthy Choices

Where is more calories, protein, carbs - what is more healthy?

Yam - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Spaghetti squash vs Yam: Nutrition Comparison

per 100gYamSpaghetti squash
Calories108 31
Carbohydrates27.88 g6.91 g
Fat0.17 g0.57 g
Dietary fiber4.1 g1.5 g
Protein1.53 g0.64 g
Calcium17 mg23 mg
Iron0.54 mg0.31 mg
Magnessium21 mg12 mg
Potassium816 mg108 mg
Sodium9 mg17 mg
Vitaminium B1 (Thiamine)0.112 mg0.037 mg
Vitaminium B2 (riboflavin)0.032 mg0.018 mg
Vitaminium B3 (Niacin)0.552 mg0.95 mg
Vitaminium B60.293 mg0.101 mg
Vitaminium B9 (Folic acid)23 mg0.012 mg
Vitaminium C17.1 mg2.1 mg
Vitaminium E0.35 mg0.13 mg
Vitaminium K2.3 mg0.001 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%.


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
| ounce | single piece | cup | cubes

Calories source

  • 94% CARBS.
  • 5% PROTEIN
  • 1% FAT

Spaghetti squash

  • Calories31
  • Carbohydrates6.91 g
  • Fat0.57 g
  • Dietary fiber1.5 g
  • Protein0.64 g
Spaghetti squash calories per:
| 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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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