Yam vs Rice (White): All Nutritional Differences

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

Rating: 4.4 on 9 votes.
Marcin PiotrowiczMarcin Piotrowicz
Yam - calories, kcal, weight, nutrition
Rice (white) - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Yam

At first glance, you can see that in yam is less calories than in rice.

Yam has 108 kcal per 100g and rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 20%.

In yam and in rice most calories came from carbs.

See tables below to compare yam with rice in details.

Fact 2: Yam And Rice Nutrition Difference

Rice vs Yam: Vitamins and Minerals Comparison

per 100gYamRice (white)
Calories108 130
Carbohydrates27.88 g28.17 g
Fat0.17 g0.28 g
Dietary fiber4.1 g0.4 g
Protein1.53 g2.69 g
Calcium17 mg10 mg
Iron0.54 mg0.2 mg
Magnessium21 mg12 mg
Phosphorus55 mg3 mg
Potassium816 mg35 mg
Sodium9 mg1 mg
Zink0.24 mg3 mg
Vitaminium B1 (Thiamine)0.112 mg0.02 mg
Vitaminium B2 (riboflavin)0.032 mg0.013 mg
Vitaminium B3 (Niacin)0.552 mg0.4 mg
Vitaminium B60.293 mg0.093 mg
Vitaminium B9 (Folic acid)23 mg0.003 mg
Vitaminium E0.35 mg0.04 mg

Less protein in yam

It is aslo easy to see see that in yam is less protein than in rice.

There is 2.69g per 100g of rice and 1.53g per 100g of yam so using simple math we can see that difference is about 76%.

Less carbohydrates in yam

In yam is less carbohydrates than in rice.

There is 28.17g/100g of carbohydrates in rice and 27.88g/100g in yam so let me do the math for you again - difference is about 1%.

Less fat in yam

In yam is less fats than in rice.

The tables above show us that there is 0.28g/100g of fats in rice and 0.17g/100g in yam. In this case difference is about 65%.


  • 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

Rice (white)

  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
Rice (white) calories per:
100g | ounce | handfull | tablespoon | glass | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: rice vs yam

  • Vitaminium B1 (Thiamine): yam 460% more than rice
  • Vitaminium B2 (riboflavin): yam 146% more than rice
  • Vitaminium B3 (Niacin): yam 38% more than rice
  • Vitaminium B6: yam 215% more than rice
  • Vitaminium B9 (Folic acid): yam 766567% more than rice
  • Vitaminium E: yam 775% more than rice

Minerals: yam vs rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy