Spinach souffle vs Yam, raw
Side by side, per 100 g, from the same USDA reference data.
Spinach souffle has more — 172 calories per 100 g against 118 for yam, raw, a difference of 54 kcal (46% more). On protein it is Spinach souffle 7.9 g versus yam, raw 1.5 g per 100 g.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Nutrient by nutrient, per 100 g
| Per 100 g | Spinach souffle | Yam, raw | Difference |
|---|---|---|---|
| Calories | 172 kcal | 118 kcal | 54 kcal |
| Protein | 7.9 g | 1.5 g | 6.4 g |
| Total fat | 13.0 g | 0.2 g | 12.8 g |
| Saturated fat | 6.1 g | 0.0 g | 6.1 g |
| Carbohydrate | 5.9 g | 27.9 g | 22.0 g |
| Fibre | 0.7 g | 4.1 g | 3.4 g |
| Sugars | 1.9 g | 0.5 g | 1.4 g |
| Sodium | 566.0 mg | 9.0 mg | 557.0 mg |
| Potassium | 231.0 mg | 816.0 mg | 585.0 mg |
| Calcium | 165.0 mg | 17.0 mg | 148.0 mg |
| Iron | 1.2 mg | 0.5 mg | 0.6 mg |
| Vitamin C | 7.3 mg | 17.1 mg | 9.8 mg |
| Vitamin A | 244.0 µg | 7.0 µg | 237.0 µg |
| Cholesterol | 118.0 mg | 0.0 mg | 118.0 mg |
| Water | 70.7 g | 69.6 g | 1.1 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
How this is worked out
- Both columns are the same USDA release, per 100 g of edible portion — the only basis on which two different foods can honestly be set side by side.
- The difference column is the two published figures subtracted, not a scaled or normalised score.
- The percentage in the answer is the higher figure over the lower, minus one — a ratio, so it does not change with serving size.
difference = |A − B| (per 100 g) "% more" = (higher ÷ lower − 1) × 100
The question this page settles
Which has more calories, spinach souffle or yam, raw?
Spinach souffle has more — 172 calories per 100 g against 118 for yam, raw, a difference of 54 kcal (46% more). On protein it is Spinach souffle 7.9 g versus yam, raw 1.5 g per 100 g.
Source: USDA FoodData Central, SR Legacy, reviewed JUL 2026. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
