Carrot vs Yam: Nutrition, Calories & Protein Compared



Carrot - calories, kcal, weight, nutrition
Carrot - calories, kcal, weight, nutrition

Carrot vs Yam
Nutrition Facts

Carrot
Serving size:
  change
one carrot (60g)cub, sliced (146g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Carrot vs Yam 100g Compare


per 100gCarrotYam
Calories41 118
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
Potassium320 mg816 mg
Sodium69 mg9 mg
Vitaminium A16706 µg138 µg
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 mg0.023 mg
Vitaminium C5.9 mg17.1 mg
Vitaminium K13.2 µg0.002 µg
Beta karoten8285 mg83 mg

Exploring the Nutritional Landscape of Carrots and Yams

When it comes to choosing between carrots and yams, you might be surprised to learn that these root vegetables not only differ vastly in color and taste but also in their nutritional profiles. Both have been staples in various cuisines around the world for centuries, revered not just for their versatility and flavor but also for their health benefits. Carrots, with their distinct bright orange hue, are often associated with good vision, while yams, with their earthy brown skin and vivid orange or white flesh, are a common energy source in many tropical countries.

A Closer Look at Carrots and Yams

Before diving into the nutritional specifics, let's appreciate some interesting facts about these two vegetables. Carrots are believed to have originated in Persia and were initially cultivated for their aromatic leaves and seeds rather than their now-famous root. Yams, on the other hand, have been a vital part of African, Asian, and Caribbean cuisines for thousands of years and are often confused with sweet potatoes, although they're quite different in both taste and texture.

Nutritional Breakdown: What's Inside?

Comparing the nutritional content of carrots and yams reveals some intriguing differences. Here's a snapshot:

  • Calories: Carrots are significantly lower in calories, with just 41 calories per 100 grams, compared to yams' 108 calories. This makes carrots a more calorie-friendly option for those monitoring their intake.
  • Carbohydrates and Fiber: Yams lead with 27.88 grams of carbohydrates and 4.1 grams of fiber, against carrots' 9.58 grams and 2.8 grams, respectively. This higher fiber content in yams can be beneficial for digestive health.
  • Protein: Both vegetables are not high in protein, but yams have a slight edge with 1.53 grams per 100 grams, compared to carrots' 0.93 grams.
  • Vitamins and Minerals: Carrots are an outstanding source of Vitamin A, offering 16706 IU, far surpassing yams' 138 IU. However, yams have higher amounts of Vitamin C, potassium, and magnesium, which are essential for overall health.

It's clear that both carrots and yams have their unique strengths. Carrots are a low-calorie option packed with Vitamin A, making them excellent for eye health, while yams provide more energy and are rich in Vitamin C and potassium, supporting immune function and heart health.

Which One Should You Choose?

The decision between carrots and yams ultimately depends on your nutritional needs and taste preferences. If you're looking for a low-calorie, vitamin A-rich food to add to your diet, carrots are the way to go. On the other hand, if you need a starchy, energy-rich vegetable that's high in fiber, vitamins, and minerals, yams are an excellent choice.

Incorporating both carrots and yams into your diet can provide a broad spectrum of nutrients beneficial for your health. Whether roasted, boiled, mashed, or used in soups and stews, these versatile vegetables can add both flavor and nutritional value to your meals.

Understanding the nutritional differences between carrots and yams can help you make informed choices about what to include in your diet. Whether you prefer the sweet crunch of a carrot or the hearty texture of a yam, both vegetables offer valuable health benefits and can be a delicious part of a balanced diet.

Carrot 100g

41kcal

Calories source

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

Yam 100g

118kcal

Calories source

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