Yam vs Tapioca: Calories & Nutrition Showdown



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

Yam vs Tapioca
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.
Tapioca
Serving size:
  change
tablespoon (12g)glass (195g)cup (152g)half cup (76g)
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.

Yam vs Tapioca 100g Compare


per 100gYamTapioca
Calories118 130
Carbohydrates27.88 g21.69 g
Fat0.17 g3.88 g
Protein1.53 g1.95 g
Water69.6 g71.84 g
Calcium17 mg71 mg
Iron0.54 mg0.11 mg
Magnessium21 mg6 mg
Potassium816 mg92 mg
Sodium9 mg145 mg
Vitaminium B1 (Thiamine)0.112 mg0.024 mg
Vitaminium B2 (riboflavin)0.032 mg0.097 mg
Vitaminium B3 (Niacin)0.552 mg0.065 mg
Vitaminium B60.293 mg0.024 mg
Vitaminium B9 (Folic acid)0.023 mg0.003 mg
Vitaminium C17.1 mg0.3 mg
Vitaminium E0.35 mg0.15 mg

Discovering the Wonders of Yam and Tapioca

When it comes to root vegetables, yams and tapioca stand out for their unique characteristics and versatility in the kitchen. Both are staple foods in various cultures around the world, revered not only for their nutritional benefits but also for their culinary uses. Before we dive into a comparison, let’s unearth some fascinating facts about these two plants that might surprise you.

Yams, for instance, are not just one type of vegetable but can refer to the tubers of several species in the genus Dioscorea. They are incredibly diverse, with over 600 varieties, ranging in color from white to purple. Yams are a vital source of nutrition and a staple food in parts of Africa, Asia, and the Caribbean. On the other hand, tapioca, derived from the cassava root, is celebrated for its use in both savory dishes and sweet desserts. It’s the key ingredient in the popular bubble tea drink, and its pearls are a common feature in puddings and sweets.

A Closer Look at Nutritional Values

While yams and tapioca offer different nutritional profiles, both are excellent sources of carbohydrates, making them a great energy source. Yams, with 108 calories per 100 grams, pack more fiber (4.1g) and vitamins, such as vitamin C and vitamin A, compared to tapioca. This makes yams an excellent choice for those looking to boost their fiber intake and benefit from the antioxidant properties of these vitamins.

Tapioca, on the other hand, has a higher calorie count at 130 calories per 100 grams, but it's notably low in fiber. However, it does offer a higher fat content (3.88g), which includes healthier fats, making it a good option for those looking to increase their healthy fat intake. Tapioca also contains more calcium and zinc, essential minerals for bone health and the immune system, respectively.

Exploring Culinary Uses

The culinary versatility of yams and tapioca is vast. Yams can be boiled, baked, roasted, or fried, and are often used in soups, stews, and side dishes. Their earthy flavor complements a wide range of ingredients, making them a beloved addition to many recipes. Tapioca, with its neutral taste, finds its way into both sweet and savory dishes. It's commonly used as a thickening agent in pies, soups, and gravies. Tapioca pearls are a key ingredient in desserts and beverages, adding a delightful texture to the dishes.

Environmental and Dietary Considerations

Both yams and tapioca have their environmental impacts and dietary considerations. Yams require a specific climate to thrive, which limits their cultivation to certain regions of the world. Tapioca, derived from cassava, is known for its ability to grow in less-than-ideal soil conditions, making it a critical food source in areas where other crops might not survive. From a dietary perspective, it’s important to note that while tapioca is gluten-free, making it a popular choice for those with gluten sensitivities, it’s also low in protein and other nutrients, which means it should be balanced with other nutrient-dense foods.

Conclusion: A Place for Both on Your Plate

Yams and tapioca offer unique nutritional benefits and culinary uses that make them valuable additions to any diet. Whether you're drawn to the fiber and vitamin-rich profile of yams or the versatile, gluten-free tapioca, incorporating these foods into your meals can add variety and nutrition. As with any food, the key is to enjoy them as part of a balanced diet, combined with other fruits, vegetables, proteins, and fats to ensure you’re getting a wide range of nutrients.

So, the next time you're planning your meals, consider the humble yam and versatile tapioca. Whether in a hearty stew or a refreshing dessert, these root vegetables can bring flavor, texture, and nutrition to your table.

Yam 100g

118kcal

Calories source

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

Tapioca 100g

130kcal

Calories source

  • 67% CARBS
  • 6% PROTEIN
  • 27% 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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