Yam vs Banana: Nutrition Comparison

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

Yam - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Banana vs Yam: Nutrition Comparison

per 100gYamBanana
Calories108 89
Carbohydrates27.88 g22.84 g
Fat0.17 g0.33 g
Dietary fiber4.1 g2.6 g
Protein1.53 g1.09 g
Calcium17 mg5 mg
Iron0.54 mg0.26 mg
Magnessium21 mg27 mg
Phosphorus55 mg22 mg
Potassium816 mg358 mg
Sodium9 mg1 mg
Zink0.24 mg0.15 mg
Vitaminium B1 (Thiamine)0.112 mg0.031 mg
Vitaminium B2 (riboflavin)0.032 mg0.073 mg
Vitaminium B3 (Niacin)0.552 mg0.665 mg
Vitaminium B50.314 mg0.334 mg
Vitaminium B60.293 mg0.367 mg
Vitaminium B9 (Folic acid)23 mg20 mg
Vitaminium C17.1 mg8.7 mg
Vitaminium E0.35 mg0.1 mg
Vitaminium K2.3 mg0.5 mg
Beta karoten83 mg26 mg

More Calories in Yam

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

Yam has 108 kcal per 100g and banana 89 kcal per 100g so it is pretty easy to calculate that the difference is about 21%.

In yam and in banana most calories came from carbs.

See tables below to compare yam with banana in details.

Yam And Banana Nutrition Difference

  • Calories:
    yam - 21% more than banana
  • Carbohydrates:
    yam - 22% more than banana
  • Fat:
    banana - 94% more than yam
  • Dietary fiber:
    yam - 58% more than banana
  • Protein:
    yam - 40% more than banana

More protein in yam

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

There is 1.09g per 100g of banana and 1.53g per 100g of yam so using simple math we can see that difference is about 40%.

More carbohydrates in yam

In yam is more carbohydrates than in banana.

There is 22.84g/100g of carbohydrates in banana and 27.88g/100g in yam so let me do the math for you again - difference is about 22%.

Less fat in yam

In yam is less fats than in banana.

The tables above show us that there is 0.33g/100g of fats in banana and 0.17g/100g in yam. In this case difference is about 94%.


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
| ounce | single piece | cup | cubes

Calories source

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


  • Calories89
  • Carbohydrates22.84 g
  • Fat0.33 g
  • Dietary fiber2.6 g
  • Protein1.09 g
Banana calories per:
| ounce | single piece | cup | mashed | cup | sliced

Calories source

  • 93% CARBS
  • 4% PROTEIN
  • 3% FAT

Vitamins: banana vs yam

  • Vitaminium B1 (Thiamine):
    yam - 261% more than banana
  • Vitaminium B2 (riboflavin):
    banana - 128% more than yam
  • Vitaminium B3 (Niacin):
    banana - 20% more than yam
  • Vitaminium B5:
    banana - 6% more than yam
  • Vitaminium B6:
    banana - 25% more than yam
  • Vitaminium B9 (Folic acid):
    yam - 15% more than banana
  • Vitaminium C:
    yam - 97% more than banana
  • Vitaminium E:
    yam - 250% more than banana
  • Vitaminium K:
    yam - 360% more than banana
  • Beta karoten:
    yam - 219% more than banana

Minerals: yam vs banana

  • Calcium:
    yam - 240% more than banana
  • Iron:
    yam - 108% more than banana
  • Magnessium:
    banana - 29% more than yam
  • Phosphorus:
    yam - 150% more than banana
  • Potassium:
    yam - 128% more than banana
  • Sodium:
    yam - 800% more than banana
  • Zink:
    yam - 60% more than banana
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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