Yam vs Russet potato: Which Has More Calories?

Per 100 g, Yam has 118 kcal and Russet potato has 95 kcal, so Russet potato has 19% fewer calories.

Russet potato has more protein (2.63 g vs 1.53 g). Yam has more fiber (4.1 g vs 2.3 g). Yam has more carbohydrates (27.9 g vs 21.4 g). Relative to calories, Russet potato is the better protein source (2.77 g vs 1.3 g of protein per 100 kcal).

Yam - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Nutrition Facts

Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Calories
% Daily Value
Total Fat g
0%
Saturated Fat g
0%
Cholesterol mg
0%
Sodium mg
0%
Total Carbohydrates g
0%
Dietary Fiber g
0%
Sugars g
Protein g
0%
Vitaminium C mg
0%
Calcium mg
0%
Iron mg
0%
Potassium mg
0%
* 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.
Russet Potato
Serving size:
  change
one russet potato (173g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Calories
% Daily Value
Total Fat g
0%
Saturated Fat g
0%
Cholesterol mg
0%
Sodium mg
0%
Total Carbohydrates g
0%
Dietary Fiber g
0%
Sugars g
Protein g
0%
Vitaminium C mg
0%
Calcium mg
0%
Iron mg
0%
Potassium mg
0%
* 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 Russet Potato 100g Compare

per 100gYamRusset potato
Calories118 95
Carbohydrates27.88 g21.44 g
Fat0.17 g0.13 g
Dietary fiber4.1 g2.3 g
Protein1.53 g2.63 g
Water69.6 g74.45 g
Calcium17 mg18 mg
Iron0.54 mg1.07 mg
Magnessium21 mg30 mg
Potassium816 mg550 mg
Sodium9 mg14 mg
Vitaminium A138 IU10 IU
Vitaminium B1 (Thiamine)0.112 mg0.067 mg
Vitaminium B2 (riboflavin)0.032 mg0.048 mg
Vitaminium B3 (Niacin)0.552 mg1.348 mg
Vitaminium B60.293 mg0.354 mg
Vitaminium B9 (Folic acid)0.023 µg0.026 µg
Vitaminium C17.1 mg8.3 mg
Vitaminium E0.35 mg0.07 mg
Vitaminium K0.002 µg0.002 µg

More Calories in Yam

At first glance, you can see that in yam is more calories than in russet potato.

Yam has 118 kcal per 100g and russet potato 95 kcal per 100g so it is pretty easy to calculate that the difference is about 24%.

In yam and in russet potato most calories came from carbs.

See tables below to compare yam with russet potato in details.

Yam 100g

118kcal

Calories source

  • 94% CARBS.
  • 5% PROTEIN
  • 1% FAT
Yam calories per:
100g | ounce | single piece | cup | cubes

Russet potato 100g

95kcal

Calories source

  • 88% CARBS
  • 11% PROTEIN
  • 1% FAT
Russet potato calories per:
100g | ounce | single piece | cup | half cup

Compares of yam

Compares of russet potato

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.