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Acorn squash, cooked Leader
Acorn squash, cooked5
VS
Mountain yam, cooked
Mountain yam, cooked3

Acorn squash, cooked leads 5–3 · 8 categories decided

Each value is per 100 g edible portion.

The verdict

Acorn squash, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Acorn squash, cooked for less sodium, more calcium, more iron, more magnesium and more vitamin C.

Pick Mountain yam, cooked for more protein, less saturated fat and more potassium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    82 kcal
  • Proteinmore is better
    1.12 g
    1.73 gWIN
  • Carbohydrate
    14.58 g
    19.99 g
  • Fibermore is better
    4.4 g
    —
  • Total sugarsless is better
    —
    —
  • Total fat
    0.14 g
    0.08 g
  • Saturated fatless is better
    0.03 g
    0.02 gWIN
  • Sodiumless is better
    WIN4 mg
    248 mg
  • Potassiummore is better
    437 mg
    495 mgWIN
  • Calciummore is better
    WIN44 mg
    8 mg
  • Ironmore is better
    WIN0.93 mg
    0.43 mg
  • Magnesiummore is better
    WIN43 mg
    10 mg
  • Vitamin Cmore is better
    WIN10.8 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.