Yam vs Red Potato: All Nutritional Differences

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

Yam - calories, kcal, weight, nutrition
Red potato - calories, kcal, weight, nutrition

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

Red potato vs Yam: Vitamins and Minerals Comparison

per 100gYamRed potato
Calories108 70
Carbohydrates27.88 g15.9 g
Fat0.17 g0.14 g
Dietary fiber4.1 g1.7 g
Protein1.53 g1.89 g
Calcium17 mg10 mg
Iron0.54 mg0.73 mg
Magnessium21 mg22 mg
Potassium816 mg455 mg
Sodium9 mg18 mg
Vitaminium B1 (Thiamine)0.112 mg0.081 mg
Vitaminium B2 (riboflavin)0.032 mg0.031 mg
Vitaminium B3 (Niacin)0.552 mg1.149 mg
Vitaminium B60.293 mg0.17 mg
Vitaminium B9 (Folic acid)23 mg0.018 mg
Vitaminium C17.1 mg8.6 mg
Vitaminium E0.35 mg0.01 mg
Vitaminium K2.3 mg0.003 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%.


  • 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

Red potato

  • Calories70
  • Carbohydrates15.9 g
  • Fat0.14 g
  • Dietary fiber1.7 g
  • Protein1.89 g
Red potato calories per:
100g | ounce | single piece | slice | cup | half cup

Calories source

  • 88% CARBS
  • 10% PROTEIN
  • 2% FAT

Vitamins: red potato vs yam

Minerals: yam vs red potato

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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