Sweet Potato vs Yuca: Nutrition, Calories & Protein Compared


Sweet potato vs Yuca
Nutrition Facts
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Sweet Potato vs Yuca 100g Compare
per 100g | Sweet potato | Yuca |
---|---|---|
Calories | 86 | 160 |
Carbohydrates | 20.12 g | 38.06 g |
Fat | 0.05 g | 0.28 g |
Saturated fat | 0.02 g | 0.07 g |
Dietary fiber | 3 g | 1.8 g |
Protein | 1.57 g | 1.36 g |
Water | 77.28 g | 59.68 g |
Calcium | 30 mg | 16 mg |
Iron | 0.61 mg | 0.27 mg |
Magnessium | 25 mg | 21 mg |
Potassium | 337 mg | 271 mg |
Sodium | 55 mg | 14 mg |
Vitaminium A | 14187 µg | 13 µg |
Vitaminium B1 (Thiamine) | 0.078 mg | 0.087 mg |
Vitaminium B2 (riboflavin) | 0.061 mg | 0.048 mg |
Vitaminium B3 (Niacin) | 0.557 mg | 0.854 mg |
Vitaminium B6 | 0.209 mg | 0.088 mg |
Vitaminium B9 (Folic acid) | 0.011 mg | 0.027 mg |
Vitaminium C | 2.4 mg | 20.6 mg |
Vitaminium E | 0.26 mg | 0.19 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
Exploring the Nutritional World of Sweet Potato and Yuca
When it comes to root vegetables, sweet potato and yuca (also known as cassava) stand out not only for their versatility in the culinary world but also for their nutritional benefits. Both have been staple foods in various cultures around the globe, revered not just for their ability to grow in challenging conditions but also for their health-promoting qualities. Let's delve into some fascinating facts about these two root vegetables before comparing their nutritional profiles in a way that's engaging and easy to understand.
A Peek into the Sweet Potato Patch
Sweet potatoes are known for their vibrant orange color, although they come in a variety of shades, from purple to white. They're rich in beta-carotene, which the body converts into vitamin A, crucial for eye health and immunity. Sweet potatoes have a sweet, creamy texture, making them a favorite in both savory dishes and desserts. But did you know that they're not actually potatoes? They belong to the morning glory family, which is a fun tidbit that surprises many.
Yielding Insights into Yuca
Yuca, on the other hand, is a staple in African, South American, and Asian cuisines. It has a starchy composition and a more neutral flavor compared to sweet potatoes, making it incredibly versatile in cooking. Yuca must be cooked properly to remove naturally occurring cyanide compounds, which are harmless when prepared correctly. This root vegetable is also known for its drought resistance, making it a critical food source in arid regions.
Nutritional Face-Off: Sweet Potato vs. Yuca
When comparing the nutritional content of sweet potato and yuca, it's clear that both offer unique health benefits. Sweet potatoes, with 86 calories per 100 grams, are slightly higher in energy than yuca, which has 75 calories. They are also a bit ahead in the carb race with 20.12 grams compared to yuca's 18.87 grams, and significantly outpace yuca in fiber content with 3 grams.
Protein content is another area where sweet potatoes lead, albeit modestly, with 1.6 grams versus yuca's 0.94 grams. However, yuca takes the lead in sodium content with 525 mg, a stark contrast to sweet potatoes' 55 mg, making it something to consider for those watching their sodium intake.
One of the most striking differences is in their vitamin content. Sweet potatoes are an exceptional source of vitamin A, with 14,187 IU, significantly contributing to your daily needs, alongside notable amounts of vitamins C, B6, and E. Yuca, while not as rich in these vitamins, still provides essential nutrients, including a small amount of vitamin C.
Both are naturally gluten-free, making them excellent choices for those with gluten sensitivities or celiac disease. They're also free of cholesterol and low in fat, aligning well with heart-healthy diets.
So, Which Is Better?
Choosing between sweet potato and yuca ultimately depends on your nutritional needs and taste preferences. Sweet potatoes offer a higher fiber content and an abundance of vitamin A, making them ideal for those looking to boost their intake of these nutrients. Yuca, with its lower calorie count and unique texture, is a great alternative for those seeking variety in their diet or managing their calorie intake.
Both sweet potato and yuca are nutritious, versatile, and can be a part of a healthy diet. Whether you're baking, boiling, or frying, incorporating these root vegetables into your meals can add a nutritional boost along with delightful flavors and textures. So why not enjoy both and reap the diverse benefits they have to offer?
Sweet potato 100g
86kcalCalories source
- 92% CARBS.
- 7% PROTEIN
- 1% FAT
Yuca 100g
160kcalCalories source
- 95% CARBS
- 3% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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