Yuca vs Rice: Nutrition, Calories & Protein Compared


Yuca vs White rice
Nutrition Facts
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Yuca vs White Rice 100g Compare
per 100g | Yuca | Rice |
---|---|---|
Calories | 160 | 130 |
Carbohydrates | 38.06 g | 28.17 g |
Fat | 0.28 g | 0.28 g |
Saturated fat | 0.07 g | 0.15 g |
Dietary fiber | 1.8 g | 0.4 g |
Protein | 1.36 g | 2.69 g |
Water | 59.68 g | 68.44 g |
Calcium | 16 mg | 10 mg |
Iron | 0.27 mg | 0.2 mg |
Magnessium | 21 mg | 12 mg |
Potassium | 271 mg | 35 mg |
Sodium | 14 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.087 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.048 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 0.854 mg | 0.4 mg |
Vitaminium B6 | 0.088 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.027 mg | 0.003 mg |
Vitaminium E | 0.19 mg | 0.04 mg |
When it comes to staple foods that have fed civilizations for centuries, yuca and rice undoubtedly stand out. Each of these foods carries a rich history, cultural significance, and nutritional value that has made them indispensable in diets around the globe. But how do they compare? Let's dive into the fascinating world of yuca and rice, exploring their unique qualities and nutritional profiles.
Yuca: The Resilient Root
Yuca, also known as cassava, is a root vegetable native to South America. It's known for its ability to thrive in conditions where other crops might not survive, making it a critical food source in many parts of the world. Interestingly, yuca is a leading source of carbohydrates for over half a billion people. The root is incredibly versatile, used in dishes ranging from savory to sweet, and it's even fermented to produce alcoholic beverages in some cultures.
Rice: The Global Grain
Rice, on the other hand, is a cereal grain that has been a fundamental part of the human diet for thousands of years. It is the staple food for more than half of the world's population, especially in Asia. There are thousands of rice varieties, each with its own texture, flavor, and culinary use. Rice can be found at the heart of countless dishes worldwide, from the aromatic basmati rice of Indian biryanis to the sticky rice used in Japanese sushi.
Comparing Nutritional Profiles
When it comes to nutrition, both yuca and rice offer unique benefits. Yuca is particularly low in calories, with just 75 calories per 100 grams, compared to rice's 130 calories. This makes yuca an excellent choice for those monitoring their calorie intake. Yuca is also high in carbohydrates, providing 18.87 grams per 100 grams, and it's a good source of vitamin C, although specific vitamin content wasn't provided in the initial comparison.
Rice, with 28.17 grams of carbohydrates per 100 grams, serves as a significant source of energy. It also offers a modest amount of protein at 2.69 grams. However, rice is relatively low in fiber and nutrients compared to whole grains, as it's often consumed in its white, refined form.
Both yuca and rice are low in fat and sugar, making them excellent bases for a variety of dishes. Yuca has a notable sodium content at 525 mg, which is significantly higher than rice's 1 mg. This could be an important consideration for those watching their sodium intake.
Culinary Uses and Versatility
In the kitchen, both yuca and rice shine for their versatility. Yuca can be boiled, baked, mashed, or fried, and is often used as a potato substitute. It's also ground into flour for gluten-free baking, appealing to those with gluten sensitivities or celiac disease.
Rice's culinary uses are equally diverse, serving as the perfect side dish, a base for stir-fries, or even as a dessert in dishes like rice pudding. Its ability to absorb flavors makes it a favorite in a wide range of cuisines.
Final Thoughts
Choosing between yuca and rice ultimately comes down to personal preference, dietary needs, and culinary application. Both offer unique nutritional benefits and culinary versatility, making them invaluable staples in kitchens worldwide. Whether you're drawn to the resilience and vitamin C content of yuca or the comforting simplicity of rice, incorporating these staples into your diet can add both nutrition and variety to your meals.
Yuca 100g
160kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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