Lotus Root vs Yam: Nutrition & Calories Compare


Lotus root vs Yam
Nutrition Facts
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Lotus Root vs Yam 100g Compare
per 100g | Lotus root | Yam |
---|---|---|
Calories | 74 | 118 |
Carbohydrates | 17.23 g | 27.88 g |
Fat | 0.1 g | 0.17 g |
Dietary fiber | 4.9 g | 4.1 g |
Protein | 2.6 g | 1.53 g |
Calcium | 45 mg | 17 mg |
Iron | 1.16 mg | 0.54 mg |
Magnessium | 23 mg | 21 mg |
Potassium | 556 mg | 816 mg |
Sodium | 40 mg | 9 mg |
Vitaminium B1 (Thiamine) | 0.16 mg | 0.112 mg |
Vitaminium B2 (riboflavin) | 0.22 mg | 0.032 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.552 mg |
Vitaminium B5 | 0.377 mg | 0.314 mg |
Vitaminium B6 | 0.258 mg | 0.293 mg |
Vitaminium B9 (Folic acid) | 13 mg | 0.023 mg |
Vitaminium C | 44 mg | 17.1 mg |
Unearthing the Nutritional Treasures of Lotus Root and Yam
When it comes to enriching our diet with nutritious and delicious foods, both lotus root and yam stand out for their unique flavors and health benefits. Though they hail from different parts of the plant kingdom, these two foods offer a variety of nutrients that can contribute to a balanced diet. Before we dive into the nitty-gritty of their nutritional content, let's explore some fascinating facts about these two foods.
Lotus root, with its distinctive wheel-like appearance, is actually the underwater stem of the lotus plant. Revered in Asian cuisines for its crunchy texture and slightly sweet taste, lotus root is not only a culinary delight but also packed with health-promoting nutrients. It's a symbol of purity in many cultures, adding a layer of cultural significance to its culinary uses.
Yam, on the other hand, is a tuber vegetable with a much denser texture and sweeter flavor compared to lotus root. It's a staple food in many parts of Africa, as well as in the Caribbean and parts of Asia. Yams are incredibly versatile in the kitchen and can be used in everything from desserts to savory dishes.
Delving Into the Nutritional Profiles
When comparing lotus root and yam, it's clear that both have their unique set of nutritional benefits. Here's a breakdown of their key nutritional differences:
- Calories: Lotus root contains fewer calories than yam, making it a lighter option for those monitoring their calorie intake.
- Carbohydrates and Fiber: While yams are higher in carbohydrates, lotus root provides a slightly higher amount of dietary fiber, supporting digestive health.
- Protein: Lotus root has a higher protein content compared to yam, which can be beneficial for muscle repair and growth.
- Vitamins and Minerals: Both vegetables are rich in vitamins and minerals, but lotus root offers more vitamin C, essential for immune health, whereas yam provides a generous amount of vitamin A, crucial for vision and skin health.
Despite these differences, both lotus root and yam are low in fat and contain no cholesterol, making them heart-healthy options for your diet.
Choosing Between Lotus Root and Yam
Deciding whether to include lotus root or yam in your diet may come down to personal preference or specific nutritional needs. If you're looking for a low-calorie option that's high in vitamin C, lotus root might be the way to go. On the other hand, if you prefer a sweeter taste and need a boost in vitamin A, yams could be a better choice.
Ultimately, both lotus root and yam can be delicious and nutritious additions to your meals. Experimenting with these ingredients can not only diversify your diet but also introduce you to new flavors and textures. Whether you choose to make a crunchy lotus root salad or a creamy yam soup, you'll be treating yourself to a meal that's as nourishing as it is flavorful.
In the end, the best choice might just be to enjoy both of these wonderful foods as part of a varied and balanced diet. After all, variety is the spice of life, and when it comes to nutrition, more diversity often translates to a broader range of health benefits.
Lotus root 100g
74kcalCalories source
- 86% CARBS.
- 13% PROTEIN
- 1% FAT
Yam 100g
118kcalCalories source
- 94% CARBS
- 5% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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