Yuca vs Potato Nutrition - How Do They Compare?

Yuca vs Potato - How Their Nutrition Compares

Yuca and potato are starchy root vegetables used in many cuisines around the world. But when it comes to nutrition, how do yuca and potato compare? Which one is healthier? Here is an in-depth look at the similarities and differences in nutrition between yuca and potato.

What is Yuca?

Yuca, also known as cassava or manioc, is a woody, shrub-like plant grown in tropical regions. The edible part is the long, tapered, starchy root. Yuca is a staple food in Latin America, Africa, Asia and the Caribbean.

There are two main types of yuca:

• Bitter yuca - contains harmful compounds that must be removed before eating
• Sweet yuca - safe to eat with minimal processing

The flesh inside the yuca root is very starchy, with a texture and appearance similar to a white potato when cooked.

What is a Potato?

The potato plant, Solanum tuberosum, is grown worldwide for its starchy tubers. Potatoes are originally native to South America but now a dietary staple around the globe.

There are several varieties of potatoes, including:

• Russet
• Red
• White
• Yellow
• Purple
• Fingerling

The edible tuber flesh ranges in color from white to yellow to purple, depending on the variety. Potatoes can be prepared in many ways, including baked, mashed, fried, and roasted.

Macronutrients in Yuca and Potato

Here is how yuca and potato compare in their macronutrient makeup:

Carbohydrates

Both yuca and potato are high in carbohydrates. A 100 gram serving of boiled or baked yuca or potato contains around:

• Yuca: 38 grams of carbs
• Potato: 21 grams of carbs

So yuca contains almost double the carbohydrates per serving compared to potato. The carbs in both yuca and potato are mainly starch.

Fiber

Yuca contains more fiber than potato. Per 100 grams boiled:

• Yuca: 3 grams fiber
• Potato: 2 grams fiber

Getting adequate fiber is important for digestive health, cholesterol levels, and feeding the beneficial gut microbiome.

Protein

Both foods are low in protein compared to their high carb content. A 100 gram serving of boiled yuca or potato has:

• Yuca: 1 gram protein
• Potato: 2 grams protein

Fat

Yuca and potato are both very low in fat when prepared without added oils or butter. A 100 gram boiled serving contains trace amounts of fat.

Vitamins and Minerals

Here is how the vitamin and mineral content stacks up in yuca vs potato:

Vitamin C

Potato beats yuca when it comes to vitamin C. A serving of boiled potato has about 19% DV vitamin C, while yuca only has 6% DV.

Potassium

Both tubers are high in potassium, an essential mineral involved in muscle and nerve function. Boiled yuca and potato each provide around 10% DV potassium per 100 gram serving.

B Vitamins

Yuca and potatoes contain small amounts of B vitamins like folate, thiamine, niacin, and vitamin B6. Potato has slightly higher levels overall.

Vitamin A

Potato wins for vitamin A content. A serving of boiled potato contains around 3% DV of vitamin A. Yuca has almost no vitamin A.

Iron

Yuca provides a bit more iron than potato, with around 3% DV in a boiled 100 gram serving, compared to 2% DV in potato.

Antioxidants

Antioxidants are compounds that protect against cellular damage from free radicals. Here is how yuca and potato compare:

Anthocyanins

Colored potato varieties contain anthocyanin antioxidants. These pigments are highest in purple and red potatoes. Yuca contains no anthocyanins.

Carotenoids

Orange-fleshed sweet potatoes are rich in beta-carotene. White fleshed potatoes and yuca contain minimal carotenoids.

Phenolic Acids

Both yuca and potato contain chlorogenic acid and caffeic acid, two phenolic antioxidant compounds linked to health benefits.

Glycemic Index

The glycemic index (GI) measures how quickly a food raises blood sugar. Yuca and potato have similar moderately high GI values:

• Boiled yuca GI: 54
• Boiled potato GI: 56-89 depending on variety

So yuca and potato can both cause a moderate spike in blood sugar levels. Combining them with protein, fat or fiber slows their absorption and helps regulate the blood sugar response.

Allergens

Latex

Yuca contains latex, which can trigger reactions in people with latex allergy. Potato does not contain latex.

Nightshades

Potatoes belong to the nightshade family, which some people avoid due to sensitivity. Yuca is not a nightshade.

Toxicity

Both raw yuca and potato contain toxic compounds that are destroyed by cooking:

• Yuca - linamarin, converted to cyanide if not properly prepared
• Potato - solanine, a glycoalkaloid toxin

So always cook yuca and potato thoroughly before eating. Avoid eating them raw or undercooked.

The Winner?

Both yuca and potato are energy-dense sources of carbs and important vitamins and minerals. Yuca offers more fiber, while potato provides more vitamin C and vitamin A. The overall nutritional value of yuca vs potato is relatively comparable.

Incorporating both yuca and potato as part of a varied, balanced diet can provide health benefits. As with any starchy foods, be mindful of portion sizes and enjoy them alongside produce, proteins and healthy fats.

Focus on choosing minimally processed versions without added sodium, fat or sugars. Prepare yuca and potato in healthy ways - boiled, mashed, roasted or baked. And be sure to cook them thoroughly before eating.

Both yuca and potato can be delicious and nutritious options. Vary your root vegetable choices and prepare them in a healthy manner for the best nutritional outcome.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.