Rice VS Yam
A detailed nutritional comparison
Rice
Yam
🎯 Quick Verdict
Rice is lower in calories and offers slightly more protein, making it a better option for those watching calorie intake. Yam, on the other hand, is richer in fiber and provides more micronutrients like vitamin C and potassium, making it ideal for digestive and overall health support. Both are versatile and can be used in various diets depending on nutritional goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g (white rice) | 118 per 100g | ✓ |
| Protein | 2.7g per 100g | 1.5g per 100g | ✓ |
| Carbs | 28.2g per 100g | 27.9g per 100g | − |
| Fat | 0.3g per 100g | 0.2g per 100g | − |
| Fiber | 0.4g per 100g | 3.9g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 17.1mg per 100g | ✓ |
| Vitamin A | 0mcg | 3mcg per 100g | ✓ |
| Potassium | 35mg per 100g | 816mg per 100g | ✓ |
🏆 Category Winners
Protein
Rice has 80% more protein per serving than yam.
Fiber
Yam is significantly higher in fiber, with nearly 10 times the content of rice.
Calories
Yam slightly edges rice by being lower in calories per serving.
Vitamins
Yam offers more vitamin C, potassium, and vitamin A compared to rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and yam are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods align with Paleo guidelines as whole, non-processed items.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides energy through complex carbohydrates
- Low in fat and suitable for weight management
- Easily digestible for sensitive stomachs
Food 2 Benefits
- Rich in dietary fiber to support gut health
- High in potassium for managing blood pressure
- Contains antioxidants like vitamin C to boost immunity
✅ The Bottom Line
Rice is a better choice for those prioritizing low calories and protein, while yam offers substantially more fiber and vitamins, making it superior for overall nutritional density. Both foods can fit into balanced diets, but the choice depends on individual goals like weight management or micronutrient intake.
Choose Food 1 for: Low-calorie diets, post-workout meals, easy digestion
Choose Food 2 for: Digestive health, boosting immunity, high-fiber diets
