Yam vs Red Potato: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is More Calories in Yam
At first glance, you can see that in yam is much more calories than in red potato.
Yam has 108 kcal per 100g and red potato 70 kcal per 100g so it is pretty easy to calculate that the difference is about 54%.
In yam and in red potato most calories came from carbs.
See tables below to compare yam with red potato in details.
Fact 2: Yam And Red potato Nutrition Difference
- Calories: yam - 54% more than red potato
- Carbohydrates: yam - 75% more than red potato
- Fat: yam - 21% more than red potato
- Dietary fiber: yam - 141% more than red potato
- Protein: red potato - 24% more than yam
Red potato vs Yam: Vitamins and Minerals Comparison
| per 100g | Yam | Red potato |
|---|---|---|
| Calories | 108 | 70 |
| Carbohydrates | 27.88 g | 15.9 g |
| Fat | 0.17 g | 0.14 g |
| Dietary fiber | 4.1 g | 1.7 g |
| Protein | 1.53 g | 1.89 g |
| Calcium | 17 mg | 10 mg |
| Iron | 0.54 mg | 0.73 mg |
| Magnessium | 21 mg | 22 mg |
| Potassium | 816 mg | 455 mg |
| Sodium | 9 mg | 18 mg |
| Vitaminium B1 (Thiamine) | 0.112 mg | 0.081 mg |
| Vitaminium B2 (riboflavin) | 0.032 mg | 0.031 mg |
| Vitaminium B3 (Niacin) | 0.552 mg | 1.149 mg |
| Vitaminium B6 | 0.293 mg | 0.17 mg |
| Vitaminium B9 (Folic acid) | 23 mg | 0.018 mg |
| Vitaminium C | 17.1 mg | 8.6 mg |
| Vitaminium E | 0.35 mg | 0.01 mg |
| Vitaminium K | 2.3 mg | 0.003 mg |
Less protein in yam
It is aslo easy to see see that in yam is less protein than in red potato.
There is 1.89g per 100g of red potato and 1.53g per 100g of yam so using simple math we can see that difference is about 24%.
More carbohydrates in yam
In yam is more carbohydrates than in red potato.
There is 15.9g/100g of carbohydrates in red potato and 27.88g/100g in yam so let me do the math for you again - difference is about 75%.
More fat in yam
In yam is more fats than in red potato.
The tables above show us that there is 0.14g/100g of fats in red potato and 0.17g/100g in yam. In this case difference is about 21%.
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
Red potato
70kcal- Calories70
- Carbohydrates15.9 g
- Fat0.14 g
- Dietary fiber1.7 g
- Protein1.89 g
100g | ounce | single piece | slice | cup | half cup
Calories source
- 88% CARBS
- 10% PROTEIN
- 2% FAT
Vitamins: red potato vs yam
- Vitaminium B1 (Thiamine): yam 38% more than red potato
- Vitaminium B2 (riboflavin): yam 3% more than red potato
- Vitaminium B3 (Niacin): red potato 108% more than yam
- Vitaminium B6: yam 72% more than red potato
- Vitaminium B9 (Folic acid): yam 127678% more than red potato
- Vitaminium C: yam 99% more than red potato
- Vitaminium E: yam 3400% more than red potato
- Vitaminium K: yam 76567% more than red potato
Minerals: yam vs red potato
- Calcium: yam 70% more than red potato
- Iron: red potato 35% more than yam
- Magnessium: red potato 5% more than yam
- Potassium: yam 79% more than red potato
- Sodium: red potato 100% more than yam
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 eating and living style promoter
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