Yam vs Bread: Health Insights
Where is more calories, protein, carbs - what is more healthy?
Bread vs Yam: Nutrition Comparison
| per 100g | Yam | Bread |
|---|---|---|
| Calories | 108 | 266 |
| Carbohydrates | 27.88 g | 49.42 g |
| Fat | 0.17 g | 3.33 g |
| Dietary fiber | 4.1 g | 2.7 g |
| Protein | 1.53 g | 8.85 g |
| Calcium | 17 mg | 144 mg |
| Iron | 0.54 mg | 3.61 mg |
| Magnessium | 21 mg | 23 mg |
| Phosphorus | 55 mg | 0.2 mg |
| Potassium | 816 mg | 126 mg |
| Sodium | 9 mg | 490 mg |
| Zink | 0.24 mg | 0.2 mg |
| Vitaminium B1 (Thiamine) | 0.112 mg | 0.533 mg |
| Vitaminium B2 (riboflavin) | 0.032 mg | 0.243 mg |
| Vitaminium B3 (Niacin) | 0.552 mg | 4.78 mg |
| Vitaminium B6 | 0.293 mg | 0.087 mg |
| Vitaminium B9 (Folic acid) | 23 mg | 0.171 mg |
| Vitaminium E | 0.35 mg | 0.22 mg |
Less Calories in Yam
At first glance, you can see that in yam is much less calories than in bread.
Yam has 108 kcal per 100g and bread 266 kcal per 100g so it is pretty easy to calculate that the difference is about 146%.
In yam and in bread most calories came from carbs.
See tables below to compare yam with bread in details.
Yam And Bread Nutrition Difference
- Calories:
bread - 146% more than yam - Carbohydrates:
bread - 77% more than yam - Fat:
bread - 1859% more than yam - Dietary fiber:
yam - 52% more than bread - Protein:
bread - 478% more than yam
Less protein in yam
It is aslo easy to see see that in yam is less protein than in bread.
There is 8.85g per 100g of bread and 1.53g per 100g of yam so using simple math we can see that difference is about 478%.
Less carbohydrates in yam
In yam is less carbohydrates than in bread.
There is 49.42g/100g of carbohydrates in bread and 27.88g/100g in yam so let me do the math for you again - difference is about 77%.
Less fat in yam
In yam is less fats than in bread.
The tables above show us that there is 3.33g/100g of fats in bread and 0.17g/100g in yam. In this case difference is about 1859%.
Yam
108kcal- Calories108
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
Calories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Bread
266kcal- Calories266
- Carbohydrates49.42 g
- Fat3.33 g
- Dietary fiber2.7 g
- Protein8.85 g
100g | ounce | single piece | slice
Calories source
- 75% CARBS
- 13% PROTEIN
- 11% FAT
Vitamins: bread vs yam
- Vitaminium B1 (Thiamine):
bread - 376% more than yam - Vitaminium B2 (riboflavin):
bread - 659% more than yam - Vitaminium B3 (Niacin):
bread - 766% more than yam - Vitaminium B6:
yam - 237% more than bread - Vitaminium B9 (Folic acid):
yam - 13350% more than bread - Vitaminium E:
yam - 59% more than bread
Minerals: yam vs bread
- Calcium:
bread - 747% more than yam - Iron:
bread - 569% more than yam - Magnessium:
bread - 10% more than yam - Phosphorus:
yam - 27400% more than bread - Potassium:
yam - 548% more than bread - Sodium:
bread - 5344% more than yam - Zink:
yam - 20% more than bread
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
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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