Sweet Potato vs Yam: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Sweet potato - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Sweet potato vs yam - where is more calories?

At first glance, you can see that in sweet potato is more calories than in yam.

Sweet potato has 86 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 26 %.

In sweet potato and in yam most calories came from carbs.

sweet potato or yam - where is more nutrients?

Sweet potato vs yam nutrition, vitamins and minerals

per 100gSweet potatoYam
Calories86 108
Carbohydrates20.12 g27.88 g
Fat0.05 g0.17 g
Dietary fiber3 g4.1 g
Protein1.6 g1.53 g
Calcium30 mg17 mg
Iron0.61 mg0.54 mg
Magnessium25 mg21 mg
Phosphorus47 mg55 mg
Potassium337 mg816 mg
Sodium55 mg9 mg
Zink0.3 mg0.24 mg
Vitaminium B1 (Thiamine)0.078 mg0.112 mg
Vitaminium B2 (riboflavin)0.061 mg0.032 mg
Vitaminium B3 (Niacin)0.557 mg0.552 mg
Vitaminium B50.8 mg0.314 mg
Vitaminium B60.209 mg0.293 mg
Vitaminium B9 (Folic acid)11 mg23 mg
Vitaminium C2.4 mg17.1 mg
Vitaminium E0.26 mg0.35 mg
Vitaminium K1.8 mg2.3 mg
Beta karoten8509 mg83 mg

Protein

It is aslo easy to see see that in sweet potato is more protein than in yam.

There is 1.53g per 100g of yam and 1.6g per 100g of sweet potato so using simple math we can see that difference is about 5 %.

Carbs

In sweet potato is less carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 20.12g/100g in sweet potato so let me do the math for you again - difference is about 39 %.

Fats

In sweet potato is less fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.05g/100g in sweet potato. In this case difference is about 240 %.

See tables below to compare sweet potato with yam in details.

Sweet potato

86kcal
  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS.
  • 7% PROTEIN
  • 1% FAT

Yam

108kcal
  • 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 sweet potato

Minerals: sweet potato vs yam

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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.

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