Eggplant vs Yam: Nutrition & Calories Compare



Eggplant - calories, kcal, weight, nutrition
Eggplant - calories, kcal, weight, nutrition

Eggplant vs Yam
Nutrition Facts

Eggplant
Serving size:
  change
one eggplant (280g)slice (30g)cup (99g)half cup (49.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Eggplant vs Yam 100g Compare


per 100gEggplantYam
Calories24 118
Carbohydrates5.7 g27.88 g
Fat0.19 g0.17 g
Dietary fiber3.4 g4.1 g
Protein1 g1.53 g
Calcium9 mg17 mg
Iron0.24 mg0.54 mg
Magnessium14 mg21 mg
Potassium230 mg816 mg
Sodium2 mg9 mg
Vitaminium A27 µg138 µg
Vitaminium B1 (Thiamine)0.039 mg0.112 mg
Vitaminium B2 (riboflavin)0.037 mg0.032 mg
Vitaminium B3 (Niacin)0.649 mg0.552 mg
Vitaminium B50.281 mg0.314 mg
Vitaminium B60.084 mg0.293 mg
Vitaminium B9 (Folic acid)22 mg0.023 mg
Vitaminium C2.2 mg17.1 mg
Vitaminium E0.3 mg0.35 mg
Vitaminium K3.5 µg0.002 µg

Exploring the Nutritional World of Eggplants and Yams

Both eggplants and yams are staple ingredients in cuisines around the globe, celebrated not just for their versatility and flavor but also for their nutritional benefits. However, despite their common use in various dishes, they are quite distinct in terms of nutritional content, health benefits, and culinary uses. Let’s dive into the fascinating world of these two vegetables (or more accurately, a vegetable and a tuber) to see how they compare.

A Brief Overview of Eggplants and Yams

Eggplants, with their deep purple skin and spongy texture, are a common sight in many vegetable gardens and kitchens. They belong to the nightshade family, which also includes tomatoes, bell peppers, and potatoes. Eggplants are not only loved for their unique taste and texture but also for their versatility in dishes ranging from stir-fries to bakes.

Yams, on the other hand, are tubers that are particularly staple in African, Asian, and Caribbean cuisines. They have a rough, brown outer skin and an earthy taste, with a texture that can vary from firm to soft depending on the variety. Unlike eggplants, yams are a significant source of carbohydrates and are often used in a similar fashion to potatoes.

Nutritional Face-Off: Eggplant vs. Yam

When it comes to nutrition, eggplants and yams serve different dietary needs and preferences. Here’s a closer look at how they stack up against each other:

  • Calories: Eggplants are significantly lower in calories, with only 24 calories per 100 grams, compared to yams, which have 108 calories for the same amount.
  • Carbohydrates: Yams are higher in carbohydrates, containing 27.88 grams per 100 grams, while eggplants contain only 5.7 grams.
  • Fiber: Both vegetables are good sources of fiber, though yams lead slightly with 4.1 grams compared to eggplants' 3.4 grams.
  • Protein: Yams also have a slight edge in protein content, with 1.53 grams per 100 grams, as opposed to eggplants' 1 gram.
  • Vitamins and Minerals: Yams are richer in vitamins A and C, potassium, and magnesium, but both vegetables provide valuable nutrients including iron, calcium, and various B vitamins.

Despite their differences, both eggplants and yams contain no cholesterol and are low in fats, making them excellent choices for heart-healthy diets.

Culinary Uses and Versatility

Eggplants and yams can both be used in a myriad of dishes. Eggplants are famous for their role in Mediterranean dishes like ratatouille and Middle Eastern baba ganoush. They absorb flavors well, making them a fantastic ingredient in stews and sauces.

Yams are often boiled, roasted, or fried and can be used in everything from soups and stews to desserts. In some cultures, yams are pounded into a smooth, dough-like consistency and served as a staple alongside soups and stews.

Conclusion

Both eggplants and yams offer unique nutritional benefits and culinary possibilities. Whether you’re looking for a low-calorie option to bulk up your meals or a carbohydrate-rich food to provide energy, these versatile ingredients can be a healthy addition to your diet. By understanding their nutritional content and best uses in the kitchen, you can make informed choices that cater to your dietary needs and culinary preferences.

Eggplant 100g

24kcal

Calories source

  • 80% CARBS.
  • 14% PROTEIN
  • 6% FAT

Yam 100g

118kcal

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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