Carrot vs Yam: All Nutritional Differences

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

Rating: 4.3 on 10 votes.
Marcin PiotrowiczMarcin Piotrowicz
Carrot - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Carrot

At first glance, you can see that in carrot is much less calories than in yam.

Carrot has 41 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 163%.

In carrot and in yam most calories came from carbs.

See tables below to compare carrot with yam in details.

Fact 2: Carrot And Yam Nutrition Difference

Yam vs Carrot: Vitamins and Minerals Comparison

per 100gCarrotYam
Calories41 108
Carbohydrates9.58 g27.88 g
Fat0.24 g0.17 g
Dietary fiber2.8 g4.1 g
Protein0.93 g1.53 g
Calcium33 mg17 mg
Iron0.3 mg0.54 mg
Magnessium12 mg21 mg
Phosphorus35 mg55 mg
Potassium320 mg816 mg
Sodium69 mg9 mg
Zink0.24 mg0.24 mg
Vitaminium B1 (Thiamine)0.066 mg0.112 mg
Vitaminium B2 (riboflavin)0.058 mg0.032 mg
Vitaminium B3 (Niacin)0.983 mg0.552 mg
Vitaminium B50.273 mg0.314 mg
Vitaminium B60.138 mg0.293 mg
Vitaminium B9 (Folic acid)19 mg23 mg
Vitaminium C5.9 mg17.1 mg
Vitaminium K13.2 mg2.3 mg
Beta karoten8285 mg83 mg

Less protein in carrot

It is aslo easy to see see that in carrot is less protein than in yam.

There is 1.53g per 100g of yam and 0.93g per 100g of carrot so using simple math we can see that difference is about 65%.

Less carbohydrates in carrot

In carrot is less carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 9.58g/100g in carrot so let me do the math for you again - difference is about 191%.

More fat in carrot

In carrot is more fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.24g/100g in carrot. In this case difference is about 41%.


  • Calories41
  • Carbohydrates9.58 g
  • Fat0.24 g
  • Dietary fiber2.8 g
  • Protein0.93 g
Carrot calories per:
100g | ounce | single piece | cub | sliced

Calories source

  • 87% CARBS.
  • 8% PROTEIN
  • 5% FAT


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
100g | ounce | single piece | cup | cubes

Calories source

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

Vitamins: yam vs carrot

Minerals: carrot vs yam

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

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

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy