Yam vs Banana: Nutrition & Calories Compare



Yam - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

Yam vs Banana
Nutrition Facts

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.
Banana
Serving size:
  change
one banana (130g)cup, mashed (300g)cup, sliced (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%

Glycemic Index: 60

* 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 vs Banana 100g Compare


per 100gYamBanana
Calories118 89
Carbohydrates27.88 g22.84 g
Fat0.17 g0.33 g
Saturated fat0.04 g0.11 g
Dietary fiber4.1 g2.6 g
Protein1.53 g1.09 g
Water69.6 g74.91 g
Calcium17 mg5 mg
Iron0.54 mg0.26 mg
Magnessium21 mg27 mg
Potassium816 mg358 mg
Sodium9 mg1 mg
Vitaminium A138 µg64 µg
Vitaminium B1 (Thiamine)0.112 mg0.031 mg
Vitaminium B2 (riboflavin)0.032 mg0.073 mg
Vitaminium B3 (Niacin)0.552 mg0.665 mg
Vitaminium B50.314 mg0.334 mg
Vitaminium B60.293 mg0.367 mg
Vitaminium B9 (Folic acid)0.023 mg0.02 mg
Vitaminium C17.1 mg8.7 mg
Vitaminium E0.35 mg0.1 mg
Vitaminium K0.002 µg0.001 µg
Beta karoten83 mg26 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

118kcal

Calories source

  • 94% CARBS.
  • 5% PROTEIN
  • 1% FAT

Banana 100g

89kcal

Calories source

  • 93% CARBS
  • 4% PROTEIN
  • 3% 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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