Rice vs. Yam — In-Depth Nutrition Comparison
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What are the main differences between rice and yam?
- Rice is richer in selenium, folate, iron, and vitamin B3, yet yam is richer in potassium, vitamin C, vitamin B6, fiber, and copper.
- Yam's daily need coverage for potassium is 23% higher.
- Rice has 11 times more selenium than yam. Rice has 7.5µg of selenium, while yam has 0.7µg.
We used Rice, white, long-grain, regular, enriched, cooked and Yam, raw types in this comparison.
Infographic
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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.
| Contains more IronIron | +122.2% |
| Contains more ZincZinc | +104.2% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +18.9% |
| Contains more SeleniumSelenium | +971.4% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +2231.4% |
| Contains more CopperCopper | +158% |
| Contains more PhosphorusPhosphorus | +27.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B3Vitamin B3 | +167.4% |
| Contains more Vitamin B5Vitamin B5 | +24.2% |
| Contains more FolateFolate | +152.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B2Vitamin B2 | +146.2% |
| Contains more Vitamin B6Vitamin B6 | +215.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +685.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 35mg | 816mg | 23% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Fiber | 0.4g | 4.1g | 15% |
| Vitamin B6 | 0.093mg | 0.293mg | 15% |
| Selenium | 7.5µg | 0.7µg | 12% |
| Copper | 0.069mg | 0.178mg | 12% |
| Folate | 58µg | 23µg | 9% |
| Iron | 1.2mg | 0.54mg | 8% |
| Vitamin B3 | 1.476mg | 0.552mg | 6% |
| Vitamin B1 | 0.163mg | 0.112mg | 4% |
| Manganese | 0.472mg | 0.397mg | 3% |
| Choline | 2.1mg | 16.5mg | 3% |
| Protein | 2.69g | 1.53g | 2% |
| Magnesium | 12mg | 21mg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Zinc | 0.49mg | 0.24mg | 2% |
| Phosphorus | 43mg | 55mg | 2% |
| Vitamin E | 0.04mg | 0.35mg | 2% |
| Vitamin B5 | 0.39mg | 0.314mg | 2% |
| Vitamin B2 | 0.013mg | 0.032mg | 1% |
| Calories | 130kcal | 118kcal | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 10mg | 17mg | 1% |
| Fats | 0.28g | 0.17g | 0% |
| Carbs | 28.17g | 27.88g | 0% |
| Net carbs | 27.77g | 23.78g | N/A |
| Sugar | 0.05g | 0.5g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Saturated fat | 0.077g | 0.037g | 0% |
| Monounsaturated fat | 0.088g | 0.006g | 0% |
| Polyunsaturated fat | 0.076g | 0.076g | 0% |
| Tryptophan | 0.031mg | 0.012mg | 0% |
| Threonine | 0.096mg | 0.054mg | 0% |
| Isoleucine | 0.116mg | 0.052mg | 0% |
| Leucine | 0.222mg | 0.096mg | 0% |
| Lysine | 0.097mg | 0.059mg | 0% |
| Methionine | 0.063mg | 0.021mg | 0% |
| Phenylalanine | 0.144mg | 0.071mg | 0% |
| Valine | 0.164mg | 0.062mg | 0% |
| Histidine | 0.063mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75.8% |
| Contains more FatsFats | +64.7% |
| Contains more OtherOther | +95.2% |
~equal in
Carbs
~27.88g
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains less Sat. FatSaturated fat | -51.9% |
~equal in
Polyunsaturated fat
~0.076g