Which has more calories, Yam or Rice?

Rice has more calories than Yam: 130 kcal vs 118 kcal per 100 g.

Which has more protein, Yam or Rice?

Rice has more protein than Yam: 2.69 g vs 1.53 g per 100 g.

Which has more fat, Yam or Rice?

Rice has more fat than Yam: 0.28 g vs 0.17 g per 100 g.

Which has more carbohydrates, Yam or Rice?

Rice has more carbohydrates than Yam: 28.2 g vs 27.9 g per 100 g.

Yam vs Rice: Which Has More Calories?

Per 100 g, Yam has 118 kcal and Rice has 130 kcal, so Yam has 9% fewer calories.

Rice has more protein (2.69 g vs 1.53 g). Yam has more fiber (4.1 g vs 0.4 g). Relative to calories, Rice is the better protein source (2.07 g vs 1.3 g of protein per 100 kcal).

Nutrition Facts

Yam

Serving size:
change

one yam (240g)cup, cubes (150g)

5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g

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Amount Per Serving:

Calories

% Daily Value

Total Fat g

Saturated Fat g

Cholesterol mg

Sodium mg

Total Carbohydrates g

Dietary Fiber g

Sugars g

Protein g

Vitaminium C mg

Calcium mg

Iron mg

Potassium mg

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

White Rice

Serving size:
change

handful (35g)tablespoon (14g)cup (180g)half cup (90g)

5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g

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Amount Per Serving:

Calories

% Daily Value

Total Fat g

Saturated Fat g

Cholesterol mg

Sodium mg

Total Carbohydrates g

Dietary Fiber g

Sugars g

Protein g

Vitaminium C mg

Calcium mg

Iron mg

Potassium mg

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Yam vs White Rice 100g Compare

per 100g	Yam	Rice
Calories	118	130
Carbohydrates	27.88 g	28.17 g
Fat	0.17 g	0.28 g
Saturated fat	0.04 g	0.15 g
Dietary fiber	4.1 g	0.4 g
Protein	1.53 g	2.69 g
Water	69.6 g	68.44 g
Calcium	17 mg	10 mg
Iron	0.54 mg	0.2 mg
Magnessium	21 mg	12 mg
Potassium	816 mg	35 mg
Sodium	9 mg	1 mg
Vitaminium B1 (Thiamine)	0.112 mg	0.02 mg
Vitaminium B2 (riboflavin)	0.032 mg	0.013 mg
Vitaminium B3 (Niacin)	0.552 mg	0.4 mg
Vitaminium B6	0.293 mg	0.093 mg
Vitaminium B9 (Folic acid)	0.023 µg	0.003 µg
Vitaminium E	0.35 mg	0.04 mg

Less Calories in Yam

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

Yam has 118 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 10%.

In yam and in white rice most calories came from carbs.

See tables below to compare yam with white rice in details.

Add Yam to calculator

Add Rice to calculator

Yam 100g

118kcal

Calories source

94% CARBS.
5% PROTEIN
1% FAT

Yam calories per:
100g | ounce | single piece | cup | cubes

Rice 100g

130kcal

Calories source

89% CARBS
9% PROTEIN
2% FAT

Compares of yam

Compares of white rice

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.