Candied Yams vs Mashed Potatoes: Calories and Nutrition Compared (2026)

Mashed potatoes, with 1.9 g of protein, are higher in protein than candied yams, which have 0.9 g. Candied yams are higher in calories at 150, compared to 83 in mashed potatoes.

Candied yams and mashed potatoes are popular side dishes, each with unique flavors and nutritional profiles. Understanding their differences can help inform dietary choices.

What Is the Difference Between Candied Yams and Mashed Potatoes?

Candied yams are sweetened and often baked or cooked with spices, typically featuring a soft texture. They are commonly served as a side dish in various cuisines. Mashed potatoes are made by boiling and mashing potatoes, often mixed with butter and milk for a creamy texture. They are a staple side dish in many meals.

Candied Yams vs Mashed Potatoes: Nutrition Side by Side

The following comparison highlights the nutritional differences between candied yams and mashed potatoes.

Nutrient (per 100 g)	Candied yams	Mashed potatoes
Calories	150 kcal	83 kcal
Protein	0.9 g	1.9 g
Carbs	33 g	17.6 g
Sugar	18 g	1.5 g
Fat	2.5 g	0.6 g
Fiber	2.5 g	1.5 g
Sodium	130 mg	302 mg

Which Is Better, Candied Yams or Mashed Potatoes?

For weight loss: Mashed potatoes are lower in calories, containing 83 calories compared to 150 in candied yams.

For muscle and protein: Mashed potatoes provide more protein at 1.9 g, while candied yams have 0.9 g.

For low-carb or low-sugar: Candied yams have higher carbs at 33 g and sugar at 18 g, compared to 17.6 g carbs and 1.5 g sugar in mashed potatoes.

How to Track Candied yams and Mashed potatoes Accurately

Portion sizes and macro content can be easy to misjudge, impacting overall nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Candied yams from Open Food Facts (aggregated plain entries), Mashed potatoes from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Mashed potatoes have more protein at 1.9 g compared to 0.9 g in candied yams.

Which has fewer calories?

Mashed potatoes have fewer calories at 83, while candied yams have 150 calories.

What is the sugar content in candied yams?

Candied yams contain 18 g of sugar per 100 g.

How much fat is in mashed potatoes?

Mashed potatoes contain 0.6 g of fat per 100 g.

What is the fiber content in candied yams?

Candied yams have 2.5 g of fiber per 100 g.

How much sodium is in mashed potatoes?

Mashed potatoes contain 302 mg of sodium per 100 g.

Key Takeaways

• Candied yams have 150 calories per 100 g.
• Mashed potatoes have 83 calories per 100 g.
• Candied yams contain 0.9 g of protein.
• Mashed potatoes contain 1.9 g of protein.
• Candied yams have 33 g of carbs.
• Mashed potatoes have 17.6 g of carbs.