Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Yam

Brown rice vs. Yam — In-Depth Nutrition Comparison

Compare

How are brown rice and yam different?

  • Brown rice is richer in manganese, vitamin B3, selenium, phosphorus, and vitamin B1, while yam is higher in potassium, vitamin C, vitamin B6, fiber, and copper.
  • Brown rice covers your daily need for manganese, 25% more than yam.
  • Brown rice contains 8 times more selenium than yam. Brown rice contains 5.8µg of selenium, while yam contains 0.7µg.
  • Brown rice has a higher glycemic index (66) than yam (51).

Rice, brown, long-grain, cooked and Yam, raw types were used in this article.

Infographic

Brown rice vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +85.7%
Contains more ZincZinc +195.8%
Contains more PhosphorusPhosphorus +87.3%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +145.3%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +848.8%
Contains more CopperCopper +67.9%
~equal in Iron ~0.54mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Yam
Yam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +115.6%
Contains more Vitamin B3Vitamin B3 +363.9%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +155.6%
Contains more CholineCholine +79.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Yam DV% diff.
Manganese 0.974mg 0.397mg 25%
Potassium 86mg 816mg 21%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.123mg 0.293mg 13%
Vitamin B3 2.561mg 0.552mg 13%
Starch 24.79g 10%
Fiber 1.6g 4.1g 10%
Selenium 5.8µg 0.7µg 9%
Copper 0.106mg 0.178mg 8%
Phosphorus 103mg 55mg 7%
Vitamin B1 0.178mg 0.112mg 6%
Folate 9µg 23µg 4%
Zinc 0.71mg 0.24mg 4%
Magnesium 39mg 21mg 4%
Vitamin B2 0.069mg 0.032mg 3%
Protein 2.74g 1.53g 2%
Polyunsaturated fat 0.366g 0.076g 2%
Vitamin K 0.2µg 2.3µg 2%
Saturated fat 0.26g 0.037g 1%
Monounsaturated fat 0.369g 0.006g 1%
Calcium 3mg 17mg 1%
Choline 9.2mg 16.5mg 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.17mg 0.35mg 1%
Carbs 25.58g 27.88g 1%
Vitamin B5 0.38mg 0.314mg 1%
Fats 0.97g 0.17g 1%
Calories 123kcal 118kcal 0%
Net carbs 23.98g 23.78g N/A
Iron 0.56mg 0.54mg 0%
Sugar 0.24g 0.5g N/A
Sodium 4mg 9mg 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.095mg 0.054mg 0%
Isoleucine 0.109mg 0.052mg 0%
Leucine 0.214mg 0.096mg 0%
Lysine 0.099mg 0.059mg 0%
Methionine 0.058mg 0.021mg 0%
Phenylalanine 0.133mg 0.071mg 0%
Valine 0.151mg 0.062mg 0%
Histidine 0.066mg 0.034mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +79.1%
Contains more FatsFats +470.6%
Contains more OtherOther +86.4%
~equal in Carbs ~27.88g
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +6050%
Contains more Poly. FatPolyunsaturated fat +381.6%
Contains less Sat. FatSaturated fat -85.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.