Spinach vs Yam: Nutrition & Calories Compare



Spinach - calories, kcal, weight, nutrition
Spinach - calories, kcal, weight, nutrition

Spinach vs Yam
Nutrition Facts

Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
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.

Spinach vs Yam 100g Compare


per 100gSpinachYam
Calories23 118
Carbohydrates3.63 g27.88 g
Fat0.39 g0.17 g
Dietary fiber2.2 g4.1 g
Protein2.86 g1.53 g
Calcium99 mg17 mg
Iron2.71 mg0.54 mg
Magnessium79 mg21 mg
Potassium558 mg816 mg
Sodium79 mg9 mg
Vitaminium A9377 µg138 µg
Vitaminium B1 (Thiamine)0.078 mg0.112 mg
Vitaminium B2 (riboflavin)0.189 mg0.032 mg
Vitaminium B3 (Niacin)0.724 mg0.552 mg
Vitaminium B50.065 mg0.314 mg
Vitaminium B60.195 mg0.293 mg
Vitaminium B9 (Folic acid)194 mg0.023 mg
Vitaminium C28.1 mg17.1 mg
Vitaminium E2.03 mg0.35 mg
Vitaminium K482.9 µg0.002 µg
Beta karoten5626 mg83 mg

Exploring the Nutritional Landscape: Spinach and Yam

When it comes to making healthier food choices, understanding the nutritional benefits of your options is key. Spinach and yam, two widely consumed and nutrition-packed vegetables, often find themselves at the center of dietary choices. But beyond their common presence in a health-conscious diet, how do they compare in terms of nutritional value? Let's delve into some interesting facts about these two superfoods before comparing their nutritional profiles.

A Closer Look at Spinach

Spinach, a leafy green vegetable, is not only famous for its role in the classic cartoon "Popeye" but also for its dense nutritional profile. It's packed with vitamins and minerals, particularly high in vitamin A, vitamin K, and essential minerals like magnesium and iron. Spinach is also low in calories, making it a perfect addition to weight management diets.

Yam: More Than Just a Staple Food

Yam, a tuberous root vegetable, plays a staple role in many parts of the world, particularly in Africa, Asia, and the Caribbean. It's a great source of carbohydrates, dietary fiber, and potassium. Yams are also known for their versatility in culinary uses, from boiling and frying to baking.

Comparing Spinach and Yam: A Nutritional Breakdown

When comparing the nutritional aspects of spinach and yam, it's clear that both have their unique benefits. Here's a brief comparison based on their nutritional content per 100g serving:

  • Calories: Spinach stands out with a significantly lower calorie count of 23 kcal, compared to yam's 108 kcal.
  • Carbohydrates and Fiber: Yam is higher in carbohydrates (27.88g) and fiber (4.1g), making it a good energy source and beneficial for digestive health. Spinach, with 3.63g of carbs and 2.2g of fiber, is still a fiber-rich choice with fewer carbs.
  • Vitamins and Minerals: Spinach is a powerhouse of vitamins A and K, magnesium, and iron, surpassing yam in these nutrients. However, yam takes the lead in potassium content.
  • Protein and Fat: Spinach contains more protein (2.86g) with a minimal fat content, whereas yam has less protein (1.53g) and is also low in fat.

Both spinach and yam are free from cholesterol and gluten, making them suitable for various dietary preferences and requirements.

What Does This Mean for Your Diet?

Choosing between spinach and yam ultimately depends on your dietary goals. If you're aiming for lower calorie intake and higher vitamin density, spinach might be the way to go. On the other hand, for those seeking to increase their carbohydrate and potassium intake, yam could be a better choice. However, incorporating both into your diet can provide a well-rounded intake of essential nutrients.

In conclusion, both spinach and yam offer distinct nutritional benefits that can cater to different health and dietary needs. By understanding their nutritional profiles, you can make informed choices to enhance your diet and overall health.

Spinach 100g

23kcal

Calories source

  • 49% CARBS.
  • 39% PROTEIN
  • 12% 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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