White Rice VS Boiled Yam
A detailed nutritional comparison
White Rice
Boiled Yam
🎯 Quick Verdict
White rice is lower in calories and offers a simpler carbohydrate source for quick energy. Boiled yam is richer in fiber and contains more vitamins and minerals, making it more nutrient-dense. For a balanced diet, yam is better for sustained energy, while white rice is ideal for lightweight meals or post-workout carb replenishment.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 116 per 100g | ✓ |
| Protein | 2.7g per 100g | 2.0g per 100g | ✓ |
| Carbs | 28.2g per 100g | 27g 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 | 8mg | ✓ |
| Vitamin A | 0 IU | 138 IU | ✓ |
| Potassium | 35mg | 670mg | ✓ |
| Calcium | 10mg | 17mg | ✓ |
| Iron | 0.2mg | 0.5mg | ✓ |
🏆 Category Winners
Protein
White rice has slightly more protein per serving compared to boiled yam.
Fiber
Boiled yam has nearly 10 times the fiber content of white rice.
Calories
Boiled yam has slightly fewer calories than white rice, suitable for lower-calorie diets.
Vitamins
Boiled yam contains higher levels of key vitamins such as Vitamin C, Vitamin A, and minerals like potassium and calcium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high-carb and not suitable for a keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten naturally.
Paleo
Food 1: Not Compatible
Food 2: Compatible
White rice is a processed grain and not paleo-approved, while boiled yam is paleo-friendly.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick energy source due to high carbohydrate content
- Low fat, making it suitable for lightweight meals
- Easy to digest, ideal for post-illness recovery
Food 2 Benefits
- Rich in fiber, promoting better digestion
- High in potassium, which supports heart and muscle health
- Contains Vitamin C, enhancing immune function
- Provides sustained energy due to complex carbohydrates
✅ The Bottom Line
White rice is a better choice for quick energy replenishment or as a lightweight, low-fat calorie option. Boiled yam is more nutrient-dense, supporting better general health, digestion, and sustained energy levels. Choose white rice for short-term energy needs and boiled yam for longer-lasting health benefits.
Choose Food 1 for: Post-workout, quick energy boost, easily digestible meals
Choose Food 2 for: Sustained energy, nutrient-dense diets, digestion-friendly meals
