Yam vs Rutabaga: Nutrition & Calories Compare



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

Yam vs Rutabaga
Nutrition Facts

Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Rutabaga
Serving size:
  change
one rutabaga (386g)slice (20g)cup (140g)half cup (70g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total 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.

Yam vs Rutabaga 100g Compare


per 100gYamRutabaga
Calories118 37
Carbohydrates27.88 g8.62 g
Fat0.17 g0.16 g
Dietary fiber4.1 g2.3 g
Protein1.53 g1.08 g
Water69.6 g89.43 g
Calcium17 mg43 mg
Iron0.54 mg0.44 mg
Magnessium21 mg20 mg
Potassium816 mg305 mg
Sodium9 mg12 mg
Vitaminium B1 (Thiamine)0.112 mg0.09 mg
Vitaminium B2 (riboflavin)0.032 mg0.04 mg
Vitaminium B3 (Niacin)0.552 mg0.7 mg
Vitaminium B60.293 mg0.1 mg
Vitaminium B9 (Folic acid)0.023 mg0.021 mg
Vitaminium C17.1 mg25 mg
Vitaminium E0.35 mg0.3 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

118kcal

Calories source

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

Rutabaga 100g

37kcal

Calories source

  • 86% CARBS
  • 11% PROTEIN
  • 4% 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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