Yam vs Yuca: Nutrition, Calories & Protein Compared


Yam vs Yuca
Nutrition Facts
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Yam vs Yuca 100g Compare
per 100g | Yam | Yuca |
---|---|---|
Calories | 118 | 160 |
Carbohydrates | 27.88 g | 38.06 g |
Fat | 0.17 g | 0.28 g |
Saturated fat | 0.04 g | 0.07 g |
Dietary fiber | 4.1 g | 1.8 g |
Protein | 1.53 g | 1.36 g |
Water | 69.6 g | 59.68 g |
Calcium | 17 mg | 16 mg |
Iron | 0.54 mg | 0.27 mg |
Magnessium | 21 mg | 21 mg |
Potassium | 816 mg | 271 mg |
Sodium | 9 mg | 14 mg |
Vitaminium A | 138 µg | 13 µg |
Vitaminium B1 (Thiamine) | 0.112 mg | 0.087 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.048 mg |
Vitaminium B3 (Niacin) | 0.552 mg | 0.854 mg |
Vitaminium B6 | 0.293 mg | 0.088 mg |
Vitaminium B9 (Folic acid) | 0.023 mg | 0.027 mg |
Vitaminium C | 17.1 mg | 20.6 mg |
Vitaminium E | 0.35 mg | 0.19 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
When it comes to root vegetables, yam and yuca (also known as cassava) stand out for their versatility, nutritional benefits, and a wide range of culinary uses across different cultures. While they might seem similar at first glance, yam and yuca are distinct in their taste, texture, and nutritional profiles, offering unique benefits to those who enjoy them. Let's dive into some interesting facts about these two staples before comparing their nutritional content and culinary uses.
A Closer Look at Yam
Yams are a staple food in many parts of Africa, Asia, and the Caribbean. They come in a variety of species, with colors ranging from white to vibrant orange. One fascinating fact about yams is that they can grow exceptionally large, with some specimens weighing over 60 kilograms (132 pounds)! Yams have a starchy taste and are often used in dishes where they're boiled, roasted, or fried.
Discovering Yuca
Yuca, on the other hand, is incredibly popular in South America, Africa, and parts of Asia. It's known for its role in making tapioca, a starch extracted from the cassava root. Unlike yams, yuca roots are typically longer and have a tougher, bark-like skin. Yuca has a mild flavor, making it a versatile ingredient for both savory dishes and sweet treats. A notable aspect of yuca is its high saponin content, which requires it to be cooked properly to remove potentially toxic compounds.
Nutritional Comparison
When comparing the nutritional content of yam and yuca, there are some key differences to consider. Yams are higher in calories, carbohydrates, and fiber, with 108 calories and 4.1 grams of fiber per 100 grams, compared to yuca's 75 calories and notably less fiber. Yams also lead in the protein department, offering 1.53 grams per 100 grams, whereas yuca provides 0.94 grams.
However, yuca boasts a significantly lower sodium content, with only 9 milligrams per 100 grams, compared to yam's 525 milligrams. This makes yuca a better option for those watching their sodium intake. Both yams and yuca are virtually fat-free and have no cholesterol, making them heart-healthy choices.
In terms of vitamins and minerals, yams provide a good source of potassium, vitamin C, and beta-carotene, which the body converts into vitamin A. Yuca, while lower in these nutrients, still offers some vitamins and minerals, making it a valuable part of a balanced diet.
Culinary Uses
The culinary versatility of yam and yuca is vast. Yams are often enjoyed boiled, mashed, or fried, and are a key ingredient in many African and Caribbean dishes. They can also be baked into pies or used to make sweet desserts.
Yuca, with its neutral flavor, is a staple in many Latin American cuisines. It can be boiled and mashed, made into yuca fries or chips, or used as a thickening agent in soups and stews. Its ability to absorb flavors makes it a favorite in many savory dishes.
Conclusion
Both yam and yuca offer unique flavors, textures, and nutritional benefits, making them valuable additions to a diverse and balanced diet. Whether you're drawn to the sweet, starchy taste of yams or the mild, versatile nature of yuca, incorporating these root vegetables into your meals can add both nutritional value and culinary interest. So why not explore the wide range of dishes these roots can offer and discover your own favorite ways to enjoy them?
Yam 100g
118kcalCalories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Yuca 100g
160kcalCalories source
- 95% CARBS
- 3% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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