Yam vs Banana: Nutrition & Calories Compare


Yam vs Banana
Nutrition Facts
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Yam vs Banana 100g Compare
per 100g | Yam | Banana |
---|---|---|
Calories | 118 | 89 |
Carbohydrates | 27.88 g | 22.84 g |
Fat | 0.17 g | 0.33 g |
Saturated fat | 0.04 g | 0.11 g |
Dietary fiber | 4.1 g | 2.6 g |
Protein | 1.53 g | 1.09 g |
Water | 69.6 g | 74.91 g |
Calcium | 17 mg | 5 mg |
Iron | 0.54 mg | 0.26 mg |
Magnessium | 21 mg | 27 mg |
Potassium | 816 mg | 358 mg |
Sodium | 9 mg | 1 mg |
Vitaminium A | 138 µg | 64 µg |
Vitaminium B1 (Thiamine) | 0.112 mg | 0.031 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.073 mg |
Vitaminium B3 (Niacin) | 0.552 mg | 0.665 mg |
Vitaminium B5 | 0.314 mg | 0.334 mg |
Vitaminium B6 | 0.293 mg | 0.367 mg |
Vitaminium B9 (Folic acid) | 0.023 mg | 0.02 mg |
Vitaminium C | 17.1 mg | 8.7 mg |
Vitaminium E | 0.35 mg | 0.1 mg |
Vitaminium K | 0.002 µg | 0.001 µg |
Beta karoten | 83 mg | 26 mg |
Discovering the Nutritional Gems: Yam vs. Banana
When it comes to choosing between a yam and a banana, you might be surprised to find that both of these foods are not only delicious but also packed with nutrients that can benefit your health in various ways. While they may appear to be worlds apart – one being a root vegetable and the other a tropical fruit – yams and bananas share some nutritional similarities and also boast their unique benefits. Let's delve deeper into the world of yams and bananas, uncovering some interesting facts and comparing their nutritional profiles to help you make an informed choice in your diet.
Yam: More Than Just a Staple Food
Yams are often confused with sweet potatoes, but they are indeed different in many aspects, including taste, texture, and nutritional content. Originating from Africa and Asia, yams are a significant part of the diet in many parts of the world. They are not only known for their ability to provide a good energy source but also for their cultural significance in various festivals and ceremonies. Yams are rich in vitamins, minerals, and fiber, making them an excellent addition to a healthy diet.
Banana: A Portable Powerhouse of Nutrition
Bananas are one of the most popular fruits worldwide, loved for their convenience, taste, and nutritional benefits. They are an excellent source of vitamin C, vitamin B6, potassium, and dietary fiber. Bananas are also known for their natural sugars, which provide a quick energy boost. Moreover, bananas contain several antioxidants and are known to support heart health, making them a great snack for people of all ages.
Comparing the Nutritional Profiles
When we compare yams and bananas side by side, it's clear that both have their own set of nutritional advantages. Yams, with 108 calories per 100 grams, are a more calorie-dense option compared to bananas, which have 89 calories per 100 grams. This makes yams an excellent energy source, especially for athletes or individuals with higher energy requirements.
Yams also lead in the fiber content with 4.1 grams, contributing to better digestion and a feeling of fullness, which can aid in weight management. Bananas, with 2.6 grams of fiber, still provide a good amount of this essential nutrient.
In terms of vitamins and minerals, both yams and bananas offer a wealth of nutrients. Yams are particularly high in potassium, vitamin C, and beta-carotene, which is converted into vitamin A in the body. They also contain notable amounts of vitamin B6 and magnesium. Bananas, on the other hand, are an excellent source of vitamin C, vitamin B6, and also provide a decent amount of potassium and magnesium.
It's interesting to note that both yams and bananas have no cholesterol and are low in fat, making them heart-healthy choices. However, yams have a slight edge in terms of iron and calcium content, while bananas offer more vitamin B6 and magnesium.
So, Which One Should You Choose?
Ultimately, the choice between yams and bananas depends on your personal preferences, dietary needs, and nutritional goals. Yams can be a great source of energy and fiber, making them ideal for those looking to add more complex carbohydrates to their diet. Bananas, with their natural sugars and potassium content, can be an excellent post-workout snack or a quick energy booster during the day.
Both yams and bananas offer unique nutritional benefits and can be included in a balanced diet. Whether you prefer the sweet, earthy flavor of yams or the soft, creamy texture of bananas, incorporating these nutritious foods into your meals can help you enjoy a variety of vitamins and minerals while satisfying your taste buds.
In conclusion, yams and bananas are both nutritional powerhouses that can offer significant health benefits. By understanding their nutritional profiles, you can make informed choices to enhance your diet and overall well-being. So, why not enjoy the best of both worlds by including both yams and bananas in your diet?
Yam 100g
118kcalCalories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Banana 100g
89kcalCalories source
- 93% CARBS
- 4% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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