Yam vs Burdock: Nutrition & Calories Compare


Yam vs Burdock
Nutrition Facts
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Yam vs Burdock 100g Compare
per 100g | Yam | Burdock |
---|---|---|
Calories | 118 | 72 |
Carbohydrates | 27.88 g | 17.34 g |
Fat | 0.17 g | 0.15 g |
Dietary fiber | 4.1 g | 3.3 g |
Protein | 1.53 g | 1.53 g |
Calcium | 17 mg | 41 mg |
Iron | 0.54 mg | 0.8 mg |
Magnessium | 21 mg | 38 mg |
Potassium | 816 mg | 308 mg |
Sodium | 9 mg | 5 mg |
Vitaminium B1 (Thiamine) | 0.112 mg | 0.01 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.3 mg |
Vitaminium B3 (Niacin) | 0.552 mg | 0.3 mg |
Vitaminium B5 | 0.314 mg | 0.321 mg |
Vitaminium B6 | 0.293 mg | 0.24 mg |
Vitaminium B9 (Folic acid) | 0.023 mg | 23 mg |
Vitaminium C | 17.1 mg | 3 mg |
Vitaminium E | 0.35 mg | 0.38 mg |
Vitaminium K | 0.002 µg | 1.6 µg |
Exploring the Nutritional Landscape of Yam and Burdock
When it comes to enriching our diet with nutritious vegetables, yam and burdock are two fascinating options that often spark curiosity. Not only are these root vegetables packed with essential nutrients, but they also carry unique flavors and textures that can enhance any meal. Before diving into the nutritional comparison between yam and burdock, let's unearth some interesting facts about these two roots that have been nourishing humans for centuries.
Yam: A Staple with a Rich History
Yams are a group of tuberous vegetables that have been a staple food in many parts of the world, particularly in Africa, Asia, and the Caribbean. They are known for their versatility in cooking and can be boiled, fried, baked, or even turned into flour. Yams are not only celebrated for their culinary uses but also for their cultural significance in various festivals and ceremonies around the globe.
Burdock: The Underappreciated Powerhouse
Burdock, on the other hand, might not share the same popularity as yams, but it's a hidden gem in the world of nutrition. Originating from Eurasia, this root vegetable is a common ingredient in Japanese cuisine, known as "gobo". Its earthy flavor and crunchy texture make it a perfect addition to soups, stews, and teas. Beyond its culinary uses, burdock has been traditionally used in herbal medicine for its potential health benefits.
Nutritional Breakdown: Yam vs. Burdock
When comparing yam and burdock, it's clear that both vegetables offer unique nutritional profiles that can cater to different dietary needs. Here's a breakdown of their nutritional content per 100 grams:
- Calories: Yam has 108 calories, making it higher in energy than burdock, which has 72 calories.
- Carbohydrates: Yam is richer in carbs with 27.88 grams, compared to burdock's 17.34 grams.
- Fiber: Both vegetables are good sources of fiber, with yam providing 4.1 grams and burdock 3.3 grams.
- Protein: They are tied in protein content, each offering 1.53 grams.
- Vitamins and Minerals: Burdock edges out yam in several nutrients, such as calcium, magnesium, and iron. However, yam is a superior source of potassium and vitamins A and C.
While yam might be the go-to for a quick energy boost due to its higher calorie and carb content, burdock's lower calorie count and rich mineral profile make it an excellent choice for those monitoring their energy intake or looking to increase their intake of iron, magnesium, and calcium.
Which One Should You Choose?
The choice between yam and burdock ultimately depends on your nutritional needs and culinary preferences. For those seeking to add more energy-dense foods to their diet, yams are an excellent choice. Meanwhile, burdock is ideal for individuals focusing on mineral intake or managing their calorie consumption.
Both yam and burdock offer unique flavors and textures that can diversify your meals and enrich your diet with essential nutrients. Whether you're making a hearty yam stew or adding burdock to your favorite soup, incorporating these vegetables into your diet is a step towards a more balanced and nutritious lifestyle.
Yam 100g
118kcalCalories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Burdock 100g
72kcalCalories source
- 90% CARBS
- 8% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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