"Swallow" The Truth 2

Following on from my previous post on Nigerian Swallow Dishes, I have compiled a table of comparisons to provide an at a glance  overview of each of the most common dishes and how they compare with each other in their caloric contents and other factors.

Important to Note

Please use this as a guide only. These data may vary by variety/specie of vegetables and brands. The level of processing the vegetable undergoes also has significant impact on the resulting nutritional details of the resulting food/dish.

Some dishes exhibit a different calorie counts, when cooked than when raw. This is because some carbohydrates swell when cooked and absorb water, so calories when cooked are usually lower then when raw.

Swallow Dish	Made From	Fibre	Glycaemic Index	Nutrients	Calories per 100g	Notes
Traditional Pounded Yam	100% natural fresh yam	3.5g	Low-Medium	Vitamins C, B1, B6, Potassium, manganese	179 kcal	Pounded yam made with fresh yam is considered healthier
Poundo	A blend of flours (yam, potato, rice, semolina, potato starch). Also contains flavouring, colouring and preservations	1g	High	None	363 kcal	Based on raw poundo flour
Gari/ Eba	Grated, fermented and fried cassava	4g	Medium-High	Iron, phosphorus, calcium	365 kcal	Based on 100g of uncooked gari
Plantain Amala	Sun dried and milled green plantain	1.5g	Low	Vitamin A, potassium	297 kcal	Plantain amala is considered healthier
Yam Amala	Sun dried yam	3g	Medium-High	B1, B6	237 kcal
Akpu/ Cassava fufu	Milled and fermented cassava	8g	Medium-High	Iron, Calcium, (B vitamins as a result of fermentation)	300 kcal
Whole Wheat fufu	Milled whole meal wheat. contains preservatives	10g	Low-Medium	Vitamin B6, magnesium, iron, calcium, potassium	333 kcal	Whole meal grains are considered to release energy slowly
Oat fufu	Milled whole meal oats. Contains preservatives	10g	Low	Thiamin, folate	379 kcal	Whole meal grains are considered to release energy slowly
Tuwo (gero) Millet	Milled millet	3g	Medium-High	B vitamins, manganese, iron	121 kcal
Tuwo (Shinkafa) Rice	Cooked rice or milled rice	3g	High	B vitamins	143 kcal	Calories in 100g raw rice is higher than calories in cooked rice
Tuwo (masara) maize	Milled dried maize	3g	High	Vitamin A, B6, Niacin, Iron	156 kcal	Calories in 100g raw rice is higher than calories in cooked rice
Tuwo  (dawa) Sorghum	Milled dried sorghum	6g	High	Niacin, Iron, phosphorus	398 kcal
Semolina	Coarsely or finely milled durum wheat. contains preservatives	4g	High	Enriched with vitamin E	336 kcal	Based on raw semolina
Semovita	Fortified semolina (Semolina + vitamins)., Some blended witth maize or corn meal	3g	High	Enriched with folic vitamins	364 kcal	Based on raw semovita