# Yam vs Rice: Make Healthy Choices

## White rice vs Yam: Nutrition Comparison

per 100gYamRice
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 Calories in Yam

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

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

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

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

## Yam And White rice Nutrition Difference

• Calories:
white rice - 20% more than yam
• Carbohydrates:
white rice - 1% more than yam
• Fat:
white rice - 65% more than yam
• Dietary fiber:
yam - 925% more than white rice
• Protein:
white rice - 76% more than yam

## Less protein in yam

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

There is 2.69g per 100g of white 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 white rice.

There is 28.17g/100g of carbohydrates in white 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 white rice.

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

## Yam

108kcal
• Calories108
• Carbohydrates27.88 g
• Fat0.17 g
• Dietary fiber4.1 g
• Protein1.53 g
Yam calories per:
100g
| ounce | single piece | cup | cubes

• 94% CARBS.
• 5% PROTEIN
• 1% FAT

## Rice

130kcal
• Calories130
• Carbohydrates28.17 g
• Fat0.28 g
• Dietary fiber0.4 g
• Protein2.69 g
Rice calories per:
100g
| ounce | handfull | tablespoon | cup | cup | half cup

## Calories source

• 89% CARBS
• 9% PROTEIN
• 2% FAT

### Vitamins: white rice vs yam

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

### Minerals: yam vs white rice

• Calcium:
yam - 70% more than white rice
• Iron:
yam - 170% more than white rice
• Magnessium:
yam - 75% more than white rice
• Phosphorus:
yam - 1733% more than white rice
• Potassium:
yam - 2231% more than white rice
• Sodium:
yam - 800% more than white rice
• Zink:
white rice - 1150% more than yam
All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.