Potato vs Yam: All Nutritional Differences

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

Rating: 2.7 on 3 votes.
Marcin PiotrowiczMarcin Piotrowicz
Potato - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Potato

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

Potato has 77 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 40%.

In potato and in yam most calories came from carbs.

See tables below to compare potato with yam in details.

Fact 2: Potato And Yam Nutrition Difference

Yam vs Potato: Vitamins and Minerals Comparison

per 100gPotatoYam
Calories77 108
Carbohydrates17.49 g27.88 g
Fat0.1 g0.17 g
Dietary fiber2.1 g4.1 g
Protein2.05 g1.53 g
Calcium12 mg17 mg
Iron0.81 mg0.54 mg
Magnessium23 mg21 mg
Phosphorus57 mg55 mg
Potassium425 mg816 mg
Sodium6 mg9 mg
Zink0.3 mg0.24 mg
Vitaminium B1 (Thiamine)0.081 mg0.112 mg
Vitaminium B2 (riboflavin)0.032 mg0.032 mg
Vitaminium B3 (Niacin)1.061 mg0.552 mg
Vitaminium B50.279 mg0.314 mg
Vitaminium B60.298 mg0.293 mg
Vitaminium B9 (Folic acid)15 mg23 mg
Vitaminium C19.7 mg17.1 mg
Vitaminium K2 mg2.3 mg
Beta karoten4 mg83 mg

More protein in potato

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

There is 1.53g per 100g of yam and 2.05g per 100g of potato so using simple math we can see that difference is about 34%.

Less carbohydrates in potato

In potato is less carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 17.49g/100g in potato so let me do the math for you again - difference is about 59%.

Less fat in potato

In potato is less fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.1g/100g in potato. In this case difference is about 70%.


  • Calories77
  • Carbohydrates17.49 g
  • Fat0.1 g
  • Dietary fiber2.1 g
  • Protein2.05 g
Potato calories per:
100g | ounce | single piece | cup | sliced

Calories source

  • 88% CARBS.
  • 10% PROTEIN
  • 1% 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 potato

Minerals: 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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