Fresh Yam vs Arugula
We scientifically analyze the biological properties of Fresh Yam and Arugula. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Fresh Yam
Dioscorea spp.
Arugula
Eruca sativa
Key Nutritional Advantages
| Nutrient / Metric | Fresh Yam (100g) | Arugula (100g) |
|---|---|---|
| Calories | 118 kcal | 25 kcal |
| Protein | 1.5g | 2.6g |
| Fats | 0.2g | 0.7g |
| Carbohydrates | 27.9g | 3.7g |
| Dietary Fiber | 4.1g | 1.6g |
| GIGlycemic Index | 54 | 15 |
| Water Content | 77.6% | 91% |
Nutritional Verdict
Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Arugula is programmatically rated superior for structural cellular health.
Fresh Yam
Fresh yam is a starchy tuber that is rich in carbohydrates and provides a good source of dietary fiber. It is known for its versatility in cooking and is a staple in many cuisines worldwide.
Arugula
Arugula, also known as rocket, is a leafy green vegetable known for its peppery flavor and high nutritional value. It is rich in vitamins, minerals, and antioxidants, making it a popular choice in salads and culinary dishes.
Nutritional Intelligence Comparative Analysis
Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.
1. Macronutrient Battle and Energy Density
When evaluating energy intake, Fresh Yam provides 118 calories per 100g, compared to 25 calories in Arugula. This makes Fresh Yam more energy-dense, whereas Arugula stands out for its lower caloric footprint.
In the protein matrix, Fresh Yam delivers 1.5g of protein per 100g, while Arugula records 2.6g. If looking to optimize muscle protein synthesis, Arugula is superior in this macronutrient.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Fresh Yam has 27.9g of carbs with an estimated GI of 54, whereas Arugula has 3.7g with a GI of 15. Arugula results in a more controlled, steady insulin response.
Regarding gut health, Fresh Yam features 4.1g of fiber per 100g, compared to 1.6g in Arugula. Consuming Fresh Yam significantly favors satiety and digestive transit.
2. Micronutrient Profile (Vitamins and Minerals)
Micronutrient analysis highlights the essential vitamins and minerals of each food, expressed as a percentage of the recommended Daily Value (%DV).
Fresh Yam's profile is highly notable for: vitamin-c (17.1mg, 19% VDR) and potassium (816mg, 17% VDR) and vitamin b6 (pyridoxine) (0.2mg, 12% VDR).
Conversely, Arugula stands out especially in: vitamin-k (108.6mcg, 90% VDR) and vitamin-c (15mg, 17% VDR) and calcium (160mg, 16% VDR).
3. Medicinal Properties and Bioactive Compounds
From a phytonutrient and bioactive perspective, each superfood interacts with cellular receptors uniquely to deliver medicinal and cell-protective benefits.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Fresh Yam: 93/100 vs Arugula: 100/100), we determine that Arugula presents a globally denser nutrient profile.
For Weight Control / Caloric Deficit, the recommended food is Arugula due to its excellent volume-to-calorie ratio and hydration/fiber content.
For Muscle Gain and Athletic Performance, the biochemically advantageous option is Arugula because of its higher protein/amino acid content.
For Glycemic Control / Insulin Sensitivity, Arugula is recommended due to its low glycemic impact.
For Cardiovascular Health and Antioxidants, Arugula stands out due to its concentration of cardioprotective compounds and key minerals.
More Recommended Comparisons
Discover nutritional differences and similarities with similar foods.
More Foods to Explore
Explore the full nutritional factsheet and recommended recipes for each.