Sweet potato vs Yam: Which Has More Calories?

Per 100 g, Sweet potato has 86 kcal and Yam has 118 kcal, so Sweet potato has 27% fewer calories.

Yam has more fiber (4.1 g vs 3 g). Yam has more carbohydrates (27.9 g vs 20.1 g). Relative to calories, Sweet potato is the better protein source (1.83 g vs 1.3 g of protein per 100 kcal).

Sweet potato - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Nutrition Facts

Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.
Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.

Sweet Potato vs Yam 100g Compare

per 100g Sweet potato Yam
Calories 86 118
Carbohydrates 20.12 g 27.88 g
Fat 0.05 g 0.17 g
Saturated fat 0.02 g 0.04 g
Dietary fiber 3 g 4.1 g
Protein 1.57 g 1.53 g
Water 77.28 g 69.6 g
Calcium 30 mg 17 mg
Iron 0.61 mg 0.54 mg
Magnessium 25 mg 21 mg
Potassium 337 mg 816 mg
Sodium 55 mg 9 mg
Vitaminium A 14187 IU 138 IU
Vitaminium B1 (Thiamine) 0.078 mg 0.112 mg
Vitaminium B2 (riboflavin) 0.061 mg 0.032 mg
Vitaminium B3 (Niacin) 0.557 mg 0.552 mg
Vitaminium B5 0.8 mg 0.314 mg
Vitaminium B6 0.209 mg 0.293 mg
Vitaminium B9 (Folic acid) 0.011 µg 0.023 µg
Vitaminium C 2.4 mg 17.1 mg
Vitaminium E 0.26 mg 0.35 mg
Vitaminium K 0.002 µg 0.002 µg
Beta karoten 8509 µg 83 µg

Less Calories in Sweet potato

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

Sweet potato has 86 kcal per 100g and yam 118 kcal per 100g so it is pretty easy to calculate that the difference is about 37%.

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

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

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS.
  • 7% PROTEIN
  • 1% FAT
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Yam 100g

118kcal

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT
Yam calories per:
100g | ounce | single piece | cup | cubes

Compares of sweet potato

Compares of yam

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.