Yam vs Bread: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is 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.
Fact 2: Yam And Bread Nutrition Difference
Bread vs Yam: Vitamins and Minerals Comparison
|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 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%.
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
- 94% CARBS.
- 5% PROTEIN
- 1% 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
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