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Raw Sweet Potato vs Raw Yam Calories
Raw Yam has 37% more calories than raw sweet potato: 118 vs 86 calories per 100 g.
For protein, about the same protein. For fat, raw yam has more. For carbohydrates, raw yam has more. For fiber, raw yam has more.
By typical serving, 1 cup of raw sweet potato (133 g) has 114 calories and 1 cup of raw yam (150 g) has 177 calories.
Raw Sweet Potato and Raw Yam calorie calculator
Nutrition per 100 grams
| Nutrient | Raw Sweet Potato | Raw Yam |
|---|---|---|
| Calories | 86 | 118 |
| Protein | 1.6 g | 1.5 g |
| Fat | 0.1 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrates | 20 g | 28 g |
| Fiber | 3 g | 4.1 g |
| Sugars | 4.2 g | 0.5 g |
| Sodium | 55 mg | 9 mg |
| Potassium | 337 mg | 816 mg |
| Calcium | 30 mg | 17 mg |
| Iron | 0.6 mg | 0.5 mg |
| Vitamin C | 2.4 mg | 17 mg |
Raw Sweet Potato vs Raw Yam: common questions
Which has more calories, raw sweet potato or raw yam?
Raw Yam has more calories per 100 g (118 vs 86).
Which has more protein, raw sweet potato or raw yam?
Raw Sweet Potato has more protein per 100 g (1.6 g vs 1.5 g).
Is raw sweet potato or raw yam better for weight loss?
Raw Sweet Potato has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Raw Sweet Potato: FDC ID 168482. Raw Yam: FDC ID 170071.