Yam vs Tapioca: Calories & Nutrition Showdown


Yam vs Tapioca
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Yam vs Tapioca 100g Compare
per 100g | Yam | Tapioca |
---|---|---|
Calories | 118 | 130 |
Carbohydrates | 27.88 g | 21.69 g |
Fat | 0.17 g | 3.88 g |
Protein | 1.53 g | 1.95 g |
Water | 69.6 g | 71.84 g |
Calcium | 17 mg | 71 mg |
Iron | 0.54 mg | 0.11 mg |
Magnessium | 21 mg | 6 mg |
Potassium | 816 mg | 92 mg |
Sodium | 9 mg | 145 mg |
Vitaminium B1 (Thiamine) | 0.112 mg | 0.024 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.097 mg |
Vitaminium B3 (Niacin) | 0.552 mg | 0.065 mg |
Vitaminium B6 | 0.293 mg | 0.024 mg |
Vitaminium B9 (Folic acid) | 0.023 mg | 0.003 mg |
Vitaminium C | 17.1 mg | 0.3 mg |
Vitaminium E | 0.35 mg | 0.15 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
118kcalCalories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Tapioca 100g
130kcalCalories source
- 67% CARBS
- 6% PROTEIN
- 27% FAT
Compares of yam
- Yam vs Asparagus
- Yam vs Beetroot
- Yam vs Broccoli
- Yam vs Butternut Squash
- Yam vs Cabbage
- Yam vs Carrot
- see all compares of yam
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment