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)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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 100g Yam Russet potato
Calories 118 95
Carbohydrates 27.88 g 21.44 g
Fat 0.17 g 0.13 g
Dietary fiber 4.1 g 2.3 g
Protein 1.53 g 2.63 g
Water 69.6 g 74.45 g
Calcium 17 mg 18 mg
Iron 0.54 mg 1.07 mg
Magnessium 21 mg 30 mg
Potassium 816 mg 550 mg
Sodium 9 mg 14 mg
Vitaminium A 138 IU 10 IU
Vitaminium B1 (Thiamine) 0.112 mg 0.067 mg
Vitaminium B2 (riboflavin) 0.032 mg 0.048 mg
Vitaminium B3 (Niacin) 0.552 mg 1.348 mg
Vitaminium B6 0.293 mg 0.354 mg
Vitaminium B9 (Folic acid) 0.023 µg 0.026 µg
Vitaminium C 17.1 mg 8.3 mg
Vitaminium E 0.35 mg 0.07 mg
Vitaminium K 0.002 µg 0.002 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.