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
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Amount Per Serving:
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Amount Per Serving:
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.
Yam 100g
118kcalCalories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
Compares of yam
Compares of white rice
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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.