Spinach vs Yam: Nutrition & Calories Compare


Spinach vs Yam
Nutrition Facts
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Spinach vs Yam 100g Compare
per 100g | Spinach | Yam |
---|---|---|
Calories | 23 | 118 |
Carbohydrates | 3.63 g | 27.88 g |
Fat | 0.39 g | 0.17 g |
Dietary fiber | 2.2 g | 4.1 g |
Protein | 2.86 g | 1.53 g |
Calcium | 99 mg | 17 mg |
Iron | 2.71 mg | 0.54 mg |
Magnessium | 79 mg | 21 mg |
Potassium | 558 mg | 816 mg |
Sodium | 79 mg | 9 mg |
Vitaminium A | 9377 µg | 138 µg |
Vitaminium B1 (Thiamine) | 0.078 mg | 0.112 mg |
Vitaminium B2 (riboflavin) | 0.189 mg | 0.032 mg |
Vitaminium B3 (Niacin) | 0.724 mg | 0.552 mg |
Vitaminium B5 | 0.065 mg | 0.314 mg |
Vitaminium B6 | 0.195 mg | 0.293 mg |
Vitaminium B9 (Folic acid) | 194 mg | 0.023 mg |
Vitaminium C | 28.1 mg | 17.1 mg |
Vitaminium E | 2.03 mg | 0.35 mg |
Vitaminium K | 482.9 µg | 0.002 µg |
Beta karoten | 5626 mg | 83 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
23kcalCalories source
- 49% CARBS.
- 39% PROTEIN
- 12% 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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