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Acorn squash, cooked Leader
Acorn squash, cooked5
VS
Yam, cooked
Yam, cooked3

Acorn squash, cooked leads 5–3 · 8 categories decided · 1 tie

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 more fiber, less sodium, more calcium, more iron and more magnesium.

Pick Yam, cooked for more protein, more potassium and more vitamin C.

Evenly matched on saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    114 kcal
  • Proteinmore is better
    1.12 g
    1.49 gWIN
  • Carbohydrate
    14.58 g
    26.99 g
  • Fibermore is better
    WIN4.4 g
    3.9 g
  • Total sugarsless is better
    —
    0.49 g
  • Total fat
    0.14 g
    0.14 g
  • Saturated fatless is better
    0.03 g
    0.03 g
  • Sodiumless is better
    WIN4 mg
    244 mg
  • Potassiummore is better
    437 mg
    670 mgWIN
  • Calciummore is better
    WIN44 mg
    14 mg
  • Ironmore is better
    WIN0.93 mg
    0.52 mg
  • Magnesiummore is better
    WIN43 mg
    18 mg
  • Vitamin Cmore is better
    10.8 mg
    12.1 mgWIN
  • 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.

Acorn squash, cooked vs Yam, cooked · Foodatron