Yam vs Russet Potato: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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.
Yam And Russet potato Nutrition Difference
Russet potato vs Yam: Vitamins and Minerals Comparison
|per 100g||Yam||Russet potato|
|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|
|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 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)||23 mg||0.026 mg|
|Vitaminium C||17.1 mg||8.3 mg|
|Vitaminium E||0.35 mg||0.07 mg|
|Vitaminium K||2.3 mg||0.002 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%.
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Vitamins: russet potato vs yam
- Vitaminium B1 (Thiamine):
yam - 67% more than russet potato
- Vitaminium B2 (riboflavin):
russet potato - 50% more than yam
- Vitaminium B3 (Niacin):
russet potato - 144% more than yam
- Vitaminium B6:
russet potato - 21% more than yam
- Vitaminium B9 (Folic acid):
yam - 88362% more than russet potato
- Vitaminium C:
yam - 106% more than russet potato
- Vitaminium E:
yam - 400% more than russet potato
- Vitaminium K:
yam - 114900% more than russet potato
Compares of yam
- Yam vs Asparagus
- Yam vs Beetroot
- Yam vs Broccoli
- Yam vs Butternut Squash
- Yam vs Cabbage
- Yam vs Carrot
- see all compares of yam