White Rice VS Yams
A detailed nutritional comparison
White Rice
Yams
🎯 Quick Verdict
White rice has fewer calories and is a low-fiber carbohydrate source, making it a good choice for quick energy in physically active settings. Yams provide more fiber, vitamins, and minerals, making them better for nutrient density and sustained energy. Both are vegan and gluten-free, but yams stand out for overall health benefits.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 118 per 100g | ✓ |
| Protein | 2.7g per 100g | 1.5g per 100g | ✓ |
| Carbs | 28g per 100g | 27g per 100g | ✓ |
| Fat | 0.3g per 100g | 0.1g per 100g | ✓ |
| Fiber | 0.4g per 100g | 4g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 0 IU | 16666 IU per 100g | ✓ |
| Vitamin C | 0 mg | 12.1 mg per 100g | ✓ |
| Calcium | 10mg per 100g | 17mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 0.5mg per 100g | ✓ |
🏆 Category Winners
Protein
White rice has nearly double the protein of yams per 100g.
Fiber
Yams contain 10x more fiber, aiding digestion and gut health.
Calories
Yams offer slightly fewer calories per serving.
Vitamins
Yams are rich in vitamin A and vitamin C, essential for immunity and eye health.
🥗 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 foods are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods are whole and unprocessed, aligning with paleo principles.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb sources unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick digestion for fast energy
- Low-fat carbohydrate source
- Easy on the stomach for sensitive individuals
Food 2 Benefits
- Rich in vitamin A for eye health and immunity
- High in fiber to support gut health and digestion
- Contains vitamin C to boost immunity and skin health
- Provides sustained energy via complex carbs
✅ The Bottom Line
White rice is best for those needing quick energy with minimal fiber, such as athletes or those with sensitive digestive systems. Yams are better suited for overall health and nutrient-dense meals, providing fiber, vitamins, and minerals. Choose white rice for short-term energy and yams for long-term health.
Choose Food 1 for: Athletic performance, post-workout meals, easy digestion
Choose Food 2 for: Gut health, eye health, sustained energy, nutrient-rich diets
