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  6. Yam vs. Rice

Yam vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between yam and rice?

  • Yam is richer in potassium, vitamin C, vitamin B6, fiber, and copper, yet rice is richer in selenium, folate, iron, and vitamin B3.
  • Yam's daily need coverage for potassium is 23% higher.

We used Yam, raw and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Yam vs Rice 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.
Yam
Yam
5
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%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +2231.4%
Contains more CopperCopper +158%
Contains more PhosphorusPhosphorus +27.9%
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%

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.
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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Rice DV% diff.
Potassium 816mg 35mg 23%
Vitamin C 17.1mg 0mg 19%
Fiber 4.1g 0.4g 15%
Vitamin B6 0.293mg 0.093mg 15%
Selenium 0.7µg 7.5µg 12%
Copper 0.178mg 0.069mg 12%
Folate 23µg 58µg 9%
Iron 0.54mg 1.2mg 8%
Vitamin B3 0.552mg 1.476mg 6%
Vitamin B1 0.112mg 0.163mg 4%
Manganese 0.397mg 0.472mg 3%
Choline 16.5mg 2.1mg 3%
Protein 1.53g 2.69g 2%
Magnesium 21mg 12mg 2%
Vitamin K 2.3µg 0µg 2%
Zinc 0.24mg 0.49mg 2%
Phosphorus 55mg 43mg 2%
Vitamin E 0.35mg 0.04mg 2%
Vitamin B5 0.314mg 0.39mg 2%
Vitamin B2 0.032mg 0.013mg 1%
Calories 118kcal 130kcal 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 10mg 1%
Fats 0.17g 0.28g 0%
Carbs 27.88g 28.17g 0%
Net carbs 23.78g 27.77g N/A
Sugar 0.5g 0.05g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.037g 0.077g 0%
Monounsaturated fat 0.006g 0.088g 0%
Polyunsaturated fat 0.076g 0.076g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.054mg 0.096mg 0%
Isoleucine 0.052mg 0.116mg 0%
Leucine 0.096mg 0.222mg 0%
Lysine 0.059mg 0.097mg 0%
Methionine 0.021mg 0.063mg 0%
Phenylalanine 0.071mg 0.144mg 0%
Valine 0.062mg 0.164mg 0%
Histidine 0.034mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more OtherOther +95.2%
Contains more ProteinProtein +75.8%
Contains more FatsFats +64.7%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +1366.7%
~equal in Polyunsaturated fat ~0.076g

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.