Is taro higher in calories or sweet potato higher in calories

The difference in calories between taro and sweet potatoes mainly depends on the variety and cooking method. Each 100 grams of steamed taro contains about 56-70 calories, while sweet potatoes contain about 86-90 calories. The actual heat is affected by factors such as starch content, moisture ratio, and processing methods.

1. Starch content difference: The starch content of sweet potatoes is generally higher than that of taro, especially the proportion of linear starch in red heart sweet potatoes is higher, which is the main reason for their slightly higher calorie content. The proportion of resistant starch in taro is relatively high, and the actual heat absorption may be lower than the detection value.

2. Influence of moisture ratio:

Fresh taro has a moisture content of 70% -80%, while sweet potatoes have a moisture content of about 60% -70%. Moisture dilutes the heat density per unit weight, which is a key factor contributing to the lower calorie data of taro. The moisture content of varieties from different origins can vary by up to 5% -8%.

3. Cooking method change: Under the

steaming treatment, the difference in heat between the two is about 20 kcal, but the heat of fried taro slices can reach 500 kcal/100g, exceeding the 380 kcal of roasted sweet potatoes. High temperature processing will significantly reduce the original heat difference.

4. Comparison of glycemic index:

Sweet potatoes have a GI value of about 55-70, while taro has a GI value of about 45-53. Although the difference in calories is not significant, taro has a smoother blood sugar response, which is more advantageous for people who control their sugar intake.

5. Dietary fiber composition:

Sweet potatoes contain 2.5-3 grams per 100 grams of dietary fiber, while taro contains about 1.5-2 grams. Sweet potatoes have a higher proportion of soluble fiber, which can prolong satiety. The actual intake may be lower than taro. From a nutritional perspective, both are high-quality sources of carbon and water. It is recommended to alternate consumption to obtain different nutrients, and steaming is the best way. Taro is suitable as an add-on or side dish to control total calories, while sweet potatoes are more suitable as a substitute for some staple foods. Note that purple sweet potato varieties have higher anthocyanin content, while yellow sweet potato varieties are richer in beta carotene, which can be selected according to nutritional needs. During weight management, it is recommended to prioritize consuming with skin and retain more dietary fiber.