Yam vs Bread: All Nutritional Differences

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

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

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

Bread vs Yam: Vitamins and Minerals Comparison

per 100gYamBread
Calories108 266
Carbohydrates27.88 g49.42 g
Fat0.17 g3.33 g
Dietary fiber4.1 g2.7 g
Protein1.53 g8.85 g
Calcium17 mg144 mg
Iron0.54 mg3.61 mg
Magnessium21 mg23 mg
Phosphorus55 mg0.2 mg
Potassium816 mg126 mg
Sodium9 mg490 mg
Zink0.24 mg0.2 mg
Vitaminium B1 (Thiamine)0.112 mg0.533 mg
Vitaminium B2 (riboflavin)0.032 mg0.243 mg
Vitaminium B3 (Niacin)0.552 mg4.78 mg
Vitaminium B60.293 mg0.087 mg
Vitaminium B9 (Folic acid)23 mg0.171 mg
Vitaminium E0.35 mg0.22 mg

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%.


  • 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


  • Calories266
  • Carbohydrates49.42 g
  • Fat3.33 g
  • Dietary fiber2.7 g
  • Protein8.85 g
Bread calories per:
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

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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