Yam vs Russet Potato: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.8 on 5 votes.
Marcin PiotrowiczMarcin Piotrowicz
Yam - calories, kcal, weight, nutrition
Russet potato - calories, kcal, weight, nutrition
vs

Fact 1: There is More Calories in Yam

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

Yam has 108 kcal per 100g and russet potato 95 kcal per 100g so it is pretty easy to calculate that the difference is about 14%.

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

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

Fact 2: Yam And Russet potato Nutrition Difference

Russet potato vs Yam: Vitamins and Minerals Comparison

per 100gYamRusset potato
Calories108 95
Carbohydrates27.88 g21.44 g
Fat0.17 g0.13 g
Dietary fiber4.1 g2.3 g
Protein1.53 g2.63 g
Calcium17 mg18 mg
Iron0.54 mg1.07 mg
Magnessium21 mg30 mg
Potassium816 mg550 mg
Sodium9 mg14 mg
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)23 mg0.026 mg
Vitaminium C17.1 mg8.3 mg
Vitaminium E0.35 mg0.07 mg
Vitaminium K2.3 mg0.002 mg

Less protein in yam

It is aslo easy to see see that in yam is less protein than in russet potato.

There is 2.63g per 100g of russet potato and 1.53g per 100g of yam so using simple math we can see that difference is about 72%.

More carbohydrates in yam

In yam is more carbohydrates than in russet potato.

There is 21.44g/100g of carbohydrates in russet potato and 27.88g/100g in yam so let me do the math for you again - difference is about 30%.

More fat in yam

In yam is more fats than in russet potato.

The tables above show us that there is 0.13g/100g of fats in russet potato and 0.17g/100g in yam. In this case difference is about 31%.

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

Calories source

  • 94% CARBS.
  • 5% PROTEIN
  • 1% FAT

Russet potato

95kcal
  • Calories95
  • Carbohydrates21.44 g
  • Fat0.13 g
  • Dietary fiber2.3 g
  • Protein2.63 g
Russet potato calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 88% CARBS
  • 11% PROTEIN
  • 1% FAT

Vitamins: russet potato vs yam

Minerals: yam vs russet potato

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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