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  6. Yam vs. Brown rice

Yam vs. Brown rice — In-Depth Nutrition Comparison

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How are yam and brown rice different?

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

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

Infographic

Yam vs Brown 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
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%
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%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +848.8%
Contains more CopperCopper +67.9%
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%
~equal in Iron ~0.56mg

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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more OtherOther +86.4%
Contains more ProteinProtein +79.1%
Contains more FatsFats +470.6%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +6050%
Contains more Poly. FatPolyunsaturated fat +381.6%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.