Beetroot vs Yam: Nutrition & Calories Compare

Discover the Nutritional Profiles of Beetroot and Yam

When it comes to choosing between beetroot and yam, you might find yourself wondering which one packs a bigger nutritional punch. Both of these root vegetables are not only delicious but also brimming with health benefits. Before diving into the nitty-gritty of their nutritional content, let's explore some fascinating facts about these vibrant foods.

Beetroot: The Crimson Powerhouse

Beetroot, with its deep crimson hue, is as nutritious as it is colorful. It has been used historically for medicinal purposes, dating back to Roman times. Beetroots are not just about their eye-catching color; they are a treasure trove of vitamins, minerals, and antioxidants. They are particularly known for their nitrate content, which can improve blood flow and lower blood pressure.

Yam: More Than Just a Sweet Delight

Yams, on the other hand, are often confused with sweet potatoes, especially in the United States. However, they are a distinct species that comes in a variety of colors, from white to purple. Yams are a staple food in many parts of Africa, Asia, and the Caribbean. They're rich in fiber, potassium, and vitamin C, making them an excellent choice for a healthy diet.

Beetroot vs Yam: Breaking Down the Nutritional Facts

When comparing beetroot and yam, it's essential to look at their nutritional content to understand how they stack up against each other.

• Calories: Beetroot has significantly fewer calories, with 43 calories per 100 grams, compared to yam's 108 calories.
• Carbohydrates: Yams are higher in carbohydrates, boasting 27.88 grams, while beetroot contains 9.56 grams.
• Fiber: Both are good sources of fiber, but yams edge out slightly with 4.1 grams compared to beetroot's 2.8 grams.
• Protein: The protein content is similar in both, with beetroot at 1.61 grams and yam at 1.53 grams.
• Vitamins and Minerals: Beetroot and yam are both rich in vitamins and minerals, but their profiles differ. Beetroot is a good source of folate (vitamin B9) and manganese, while yam provides a higher amount of potassium, vitamin C, and vitamin B6.

Health Benefits Galore

Both beetroot and yam offer a myriad of health benefits. Beetroot's nitrate content can boost stamina and improve cardiovascular health. Meanwhile, the fiber in yams can aid in digestion and help maintain a healthy weight.

Which One Should You Choose?

Ultimately, the choice between beetroot and yam depends on your dietary needs and preferences. If you're looking for a low-calorie option rich in folate, beetroot might be the way to go. On the other hand, if you need a carb boost with high potassium and vitamin C levels, yams are your best bet.

Why not include both in your diet to enjoy a wide range of nutrients and health benefits? After all, variety is the spice of life, and when it comes to beetroot and yam, you really can't go wrong.