Corn vs Yam: Nutrition, Calories & Protein Compared

When it comes to choosing between corn and yam, you might be surprised to learn that these two popular foods not only differ in taste and texture but also in their nutritional profiles. Both have been staples in various cultures around the world for centuries, offering a rich history as well as a variety of health benefits. Corn, with its sweet flavor and golden kernels, is a favorite in summer barbecues and Mexican cuisine. Yam, on the other hand, is a root vegetable with a sweet, earthy taste, widely used in African, Asian, and Caribbean cooking.

A Closer Look at Their Nutritional Content

When deciding whether corn or yam fits better into your diet, it's important to consider their nutritional differences. Here's a detailed comparison based on their calorie, carb, and fiber content, among other nutrients.

• Calories: Corn contains 86 calories per 100 grams, while yam packs a bit more, with 108 calories.
• Carbohydrates: Yam is higher in carbs, offering 27.88 grams compared to corn's 18.7 grams.
• Fiber: With 4.1 grams of fiber, yam provides more than double the fiber content of corn, which has 2 grams.
• Fat: Corn has a higher fat content at 1.35 grams, whereas yam is significantly lower with just 0.17 grams.
• Protein: Corn is also richer in protein, containing 3.27 grams, compared to yam's 1.53 grams.

Minerals and Vitamins: The Essentials

Both corn and yam are sources of essential minerals and vitamins, but their contributions vary.

• Potassium: Yam is a potassium powerhouse with 816 mg, far exceeding corn's 270 mg.
• Vitamin C: Yam also takes the lead in vitamin C content with 17.1 mg, compared to corn's 6.8 mg.
• Iron and Calcium: Both are relatively similar in iron content, but yam has a higher calcium content (17 mg) compared to corn (2 mg).

What Does This Mean for Your Diet?

Choosing between corn and yam depends on your dietary needs and preferences. If you're looking for a lower-calorie option with higher protein, corn might be the way to go. However, if you're in need of a fiber-rich food with more vitamins and minerals, yam could be a better choice. Both offer unique nutritional benefits and can be a healthy part of a balanced diet.

In conclusion, whether you prefer the sweet crunch of corn or the soft, earthy texture of yam, understanding their nutritional differences can help you make informed decisions about your diet. Remember, variety is key to a healthy diet, so why not enjoy both?