Yam (raw) vs Sweet potato (baked)
Both count toward 30 plants a week.
| Yam (raw) | Sweet potato (baked) | |
|---|---|---|
| Protein · per 100 g | 1.5 g | 2.0 g |
| Carbs · per 100 g | 27.9 g | 20.7 g |
| Fat · per 100 g | 0.2 g | 0.1 g |
| Fiber · per 100 g | 4.1 g | 3.3 g |
| Energy · per 100 g | 118.0 kcal | 90.0 kcal |
| Protein · per 100 kcal | 1.3 g | 2.2 g |
| To hit 30 g protein | 1961 g · 2314 kcal | 1493 g · 1343 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Sweet potato (baked) delivers 1.7× the protein per calorie of Yam (raw) (2.2 g vs 1.3 g per 100 kcal).
More protein / 100 g: Sweet potatoMore fiber / 100 g: YamLighter per 100 g: Sweet potatoSmaller 30 g portion: Sweet potato
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.