Yam vs Rice (White): All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is Less Calories in Yam
At first glance, you can see that in yam is less calories than in rice.
Yam has 108 kcal per 100g and rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 20 %.
In yam and in rice most calories came from carbs.
See tables below to compare yam with rice in details.
Fact 2: Yam And Rice Nutrition Difference
Rice vs Yam: Vitamins and Minerals Comparison
|per 100g||Yam||Rice (white)|
|Carbohydrates||27.88 g||28.17 g|
|Fat||0.17 g||0.28 g|
|Dietary fiber||4.1 g||0.4 g|
|Protein||1.53 g||2.69 g|
|Calcium||17 mg||10 mg|
|Iron||0.54 mg||0.2 mg|
|Magnessium||21 mg||12 mg|
|Phosphorus||55 mg||3 mg|
|Potassium||816 mg||35 mg|
|Sodium||9 mg||1 mg|
|Zink||0.24 mg||3 mg|
|Vitaminium B1 (Thiamine)||0.112 mg||0.02 mg|
|Vitaminium B2 (riboflavin)||0.032 mg||0.013 mg|
|Vitaminium B3 (Niacin)||0.552 mg||0.4 mg|
|Vitaminium B6||0.293 mg||0.093 mg|
|Vitaminium B9 (Folic acid)||23 mg||0.003 mg|
|Vitaminium E||0.35 mg||0.04 mg|
Less protein in yam
It is aslo easy to see see that in yam is less protein than in rice.
There is 2.69g per 100g of rice and 1.53g per 100g of yam so using simple math we can see that difference is about 76 %.
Less carbohydrates in yam
In yam is less carbohydrates than in rice.
There is 28.17g/100g of carbohydrates in rice and 27.88g/100g in yam so let me do the math for you again - difference is about 1 %.
Less fat in yam
In yam is less fats than in rice.
The tables above show us that there is 0.28g/100g of fats in rice and 0.17g/100g in yam. In this case difference is about 65 %.
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Vitamins: rice vs yam
- Vitaminium B1 (Thiamine): yam 460% more than rice
- Vitaminium B2 (riboflavin): yam 146% more than rice
- Vitaminium B3 (Niacin): yam 38% more than rice
- Vitaminium B6: yam 215% more than rice
- Vitaminium B9 (Folic acid): yam 766567% more than rice
- Vitaminium E: yam 775% more than rice
Minerals: yam vs rice
Compares of yam
- Yam vs Asparagus
- Yam vs Beetroot
- Yam vs Broccoli
- Yam vs Butternut Squash
- Yam vs Cabbage
- Yam vs Carrot
- see all compares of yam