Yam vs Rice: Make Healthy Choices

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

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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%.