"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




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