Yam vs. Rice — In-Depth Nutrition Comparison
Compare
What are the differences between yam and rice?
- Yam is higher in potassium, fiber, vitamin C, vitamin B6, and copper, yet rice is higher in selenium, folate, iron, vitamin B3, and vitamin B1.
- Yam's daily need coverage for potassium is 19% more.
We used Yam, cooked, boiled, drained, or baked, without salt and Rice, white, long-grain, regular, enriched, cooked types in this article.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +1814.3% |
| Contains more CopperCopper | +120.3% |
| Contains more PhosphorusPhosphorus | +14% |
| Contains more IronIron | +130.8% |
| Contains more ZincZinc | +145% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +27.2% |
| Contains more SeleniumSelenium | +971.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B2Vitamin B2 | +115.4% |
| Contains more Vitamin B6Vitamin B6 | +145.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71.6% |
| Contains more Vitamin B3Vitamin B3 | +167.4% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more FolateFolate | +262.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 670mg | 35mg | 19% |
| Fiber | 3.9g | 0.4g | 14% |
| Vitamin C | 12.1mg | 0mg | 13% |
| Selenium | 0.7µg | 7.5µg | 12% |
| Folate | 16µg | 58µg | 11% |
| Vitamin B6 | 0.228mg | 0.093mg | 10% |
| Iron | 0.52mg | 1.2mg | 9% |
| Copper | 0.152mg | 0.069mg | 9% |
| Vitamin B1 | 0.095mg | 0.163mg | 6% |
| Vitamin B3 | 0.552mg | 1.476mg | 6% |
| Manganese | 0.371mg | 0.472mg | 4% |
| Zinc | 0.2mg | 0.49mg | 3% |
| Choline | 16.2mg | 2.1mg | 3% |
| Protein | 1.49g | 2.69g | 2% |
| Vitamin E | 0.34mg | 0.04mg | 2% |
| Vitamin B5 | 0.311mg | 0.39mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Calories | 116kcal | 130kcal | 1% |
| Magnesium | 18mg | 12mg | 1% |
| Phosphorus | 49mg | 43mg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Vitamin B2 | 0.028mg | 0.013mg | 1% |
| Protein per 100 calories | 1.3g | 2.1g | N/A |
| Calories per 10 g protein | 779kcal | 483kcal | N/A |
| Weight per 100 calories | 86g | 77g | N/A |
| Fats | 0.14g | 0.28g | 0% |
| Net carbs | 23.58g | 27.77g | N/A |
| Carbs | 27.48g | 28.17g | 0% |
| Calcium | 14mg | 10mg | 0% |
| Sugar | 0.49g | 0.05g | N/A |
| Sodium | 8mg | 1mg | 0% |
| Saturated fat | 0.029g | 0.077g | 0% |
| Monounsaturated fat | 0.005g | 0.088g | 0% |
| Polyunsaturated fat | 0.06g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0.031mg | 0% |
| Threonine | 0.052mg | 0.096mg | 0% |
| Isoleucine | 0.05mg | 0.116mg | 0% |
| Leucine | 0.094mg | 0.222mg | 0% |
| Lysine | 0.058mg | 0.097mg | 0% |
| Methionine | 0.02mg | 0.063mg | 0% |
| Phenylalanine | 0.069mg | 0.144mg | 0% |
| Valine | 0.06mg | 0.164mg | 0% |
| Histidine | 0.033mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.5% |
| Contains more FatsFats | +100% |
~equal in
Carbs
~28.17g
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.3% |
| Contains more Mono. FatMonounsaturated fat | +1660% |
| Contains more Poly. FatPolyunsaturated fat | +26.7% |
