Yam vs Rutabaga: Nutrition & Calories Compare


Yam vs Rutabaga
Nutrition Facts
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Yam vs Rutabaga 100g Compare
per 100g | Yam | Rutabaga |
---|---|---|
Calories | 118 | 37 |
Carbohydrates | 27.88 g | 8.62 g |
Fat | 0.17 g | 0.16 g |
Dietary fiber | 4.1 g | 2.3 g |
Protein | 1.53 g | 1.08 g |
Water | 69.6 g | 89.43 g |
Calcium | 17 mg | 43 mg |
Iron | 0.54 mg | 0.44 mg |
Magnessium | 21 mg | 20 mg |
Potassium | 816 mg | 305 mg |
Sodium | 9 mg | 12 mg |
Vitaminium B1 (Thiamine) | 0.112 mg | 0.09 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.04 mg |
Vitaminium B3 (Niacin) | 0.552 mg | 0.7 mg |
Vitaminium B6 | 0.293 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 0.023 mg | 0.021 mg |
Vitaminium C | 17.1 mg | 25 mg |
Vitaminium E | 0.35 mg | 0.3 mg |
Exploring the World of Yams and Rutabagas: A Unique Comparison
When it comes to root vegetables, yams and rutabagas might not be the first to come to mind, but they're certainly worth talking about. Both of these earthy vegetables are packed with nutrients and can be a great addition to your diet. But what sets them apart? Let's dive into some fascinating facts and comparisons between yams and rutabagas that might just inspire your next meal.
Yams: More Than Just Another Tubular Vegetable
Yams are often confused with sweet potatoes, but they are indeed different. With their brown to light pink skin and white to yellow flesh, yams are a staple in African, Caribbean, and Asian cuisines. They are not just versatile in cooking - boiled, baked, or fried - but also bring a wealth of nutritional benefits. Did you know that yams have been linked to various health benefits, including improved digestion, better blood sugar control, and even anti-inflammatory properties?
Rutabagas: The Underappreciated Root
Rutabagas might look unassuming with their large, bulbous shape and purple-tinged skin, but they are a culinary delight. A cross between a cabbage and a turnip, rutabagas are often used in soups, stews, and as mashed or roasted dishes. Beyond their versatility, rutabagas are known for their high vitamin C content, making them great for boosting the immune system, especially during the colder months.
Comparing Nutrition: A Closer Look
While both yams and rutabagas offer impressive nutritional profiles, there are some notable differences. Yams are higher in calories, carbohydrates, and fiber, with 108 calories and 27.88 grams of carbs per 100 grams, compared to rutabagas' 37 calories and 8.62 grams of carbs. This makes yams a great source of energy, while rutabagas are a lighter option with a higher water content of 89.43%.
Both vegetables are low in fat and protein but are good sources of various vitamins and minerals. Yams are particularly rich in potassium, with 816 mg per 100 grams, supporting heart health and muscle function. Rutabagas, on the other hand, shine with their vitamin C content, offering 25 mg per 100 grams, which is excellent for immune health.
Culinary Uses and Flavor Profiles
When it comes to cooking, yams and rutabagas can both be used in a variety of dishes. Yams have a sweet, earthy flavor that pairs well with spices and other sweet vegetables like carrots and sweet potatoes. They can be used in both savory and sweet dishes, from soups and stews to pies and desserts.
Rutabagas have a slightly bitter and sweet taste, making them a perfect addition to hearty winter dishes. They can be roasted to bring out their natural sweetness or mashed with butter and cream for a comforting side dish. Their unique flavor also makes them a great substitute for potatoes in recipes for a lower-carb option.
Final Thoughts
Both yams and rutabagas offer unique flavors, textures, and nutritional benefits that make them worth exploring in the kitchen. Whether you're looking for a hearty, energy-packed vegetable like the yam or a lighter, immune-boosting option like the rutabaga, incorporating these root vegetables into your diet can add variety and health benefits. So next time you're at the grocery store, consider picking up one (or both) of these nutritious roots to spice up your meals.
Yam 100g
118kcalCalories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Rutabaga 100g
37kcalCalories source
- 86% CARBS
- 11% PROTEIN
- 4% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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