The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. However, they are a staple food in other countries, particularly those in Africa. Depending on the type, the flesh can range from white to orange to even purple. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. , While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. The tubers have rough skin and the form is long and slender. So why all the confusion? Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. Sweet potato has more pantothenic acid. advertisements are served by third party advertising companies. Precautions must also be taken when preparing yams. It can be used to make a dough that is served as a side with stews or casseroles. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar Our website services, content, and products are for informational purposes only. Their leaves and shoots are also sometimes eaten as greens. Both these vegetables are nutritious and should be included in your regular diet. Also, some studies suggest that certain types of sweet potatoes can help improve blood sugar regulation and reduce “bad” LDL cholesterol in people with type 2 diabetes (14, 15, 16). Introduction. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse It can also be used similarly to instant mashed potatoes. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. The orange sweet potatoes are still commonly referred to as yams and firmer, lighter flesh ones as sweet potatoes. It is most often baked, mashed or roasted. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. However your body requires some dietary fat to ensure a healthy intake of fat-soluble vitamins and to keep your cell membranes in good working order. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). They are imported and rarely found in local grocery stores. All the varieties described below are technically sweet potatoes, though they’re often called yams. However, sweet potatoes have a superior nutritional profile due to their higher content of vitamin A (in the form of carotenoids), vitamin B5, vitamin B6, copper, and manganese. They can be prepared by boiling, steaming, roasting or frying. Sunflower seeds are a popular snack, but their shells are fibrous and tough. Can You Treat Psoriasis with Detoxes or Cleanses? On the other hand, raw yams are slightly richer in potassium and manganese. 14187IU vs 76IU; 10.91% more iron per 100g? The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. This article explains whether you can safely microwave…. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. Many times the names \"sweet potato\" and \"yam\" are used interchangeably in conversation, in cooking and even at the supermarket, but they are really two different vegetables. However, sweet potatoes are a very distinctive-looking tuber. So much confusion surrounds the terms sweet potatoes and yams. Their long shelf life allows them to be sold year-round. Sweet potatoes offer more nutrition than yams, but both are nutrient-dense. They belong to different plant families and are only distantly related. Sweet potato has more beta-carotene than russet potato. These are naturally occurring substances that are usually harmless. The source for the nutritional information above is the United States Department of Agriculture (USDA). Potato: The Nutritional Facts. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? Valerie on September 07, 2012: They differ most when it comes to sugar content (sweet potatoes have more), potassium (yams), vitamin C (yams), vitamin A (sweet potatoes), and beta-carotene (sweet potatoes). Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. There are two main types of sweet potatoes: Compared to golden-skinned sweet potatoes, these are softer and sweeter with a darker, copper-brown skin and bright orange flesh. As with most plant sources of protein, the proteins in yams and sweet potatoes do not provide all the essential amino acids your body needs. In mineral content there isn’t obvious winner, because of extremely high Potassium and Sodium in yam, and fairly higher Calcium and Zinc in sweet potato. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. Sweet potatoes are also rich in antioxidants, particularly carotenoids, which are thought to help protect against heart disease and decrease the risk of cancer (11, 12). This article tells…, Vervain is used throughout the world as an herbal remedy due to its multiple beneficial compounds. This article tells you whether you can eat sunflower seed shells. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. © 2005-2021 Healthline Media a Red Ventures Company. Despite its popularity, soy remains a controversial food. A writer since 1985, Jan Annigan is published in "Plant Physiology," "Proceedings of the National Academy of Sciences," "Journal of Biological Chemistry" and on various websites. Meanwhile, the health benefits of yams have not been extensively studied. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. This can be very important in developing countries where vitamin A deficiency is common (10). Types of Sweet Potatoes. Sweet potato nutrition includes high vitamin A content. So should you opt for white or sweet potatoes? Most all yams in a grocery store are actually sweet potatoes. Taro. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. 1.57g vs 1.5g; 2.44x more riboflavin per 100g? In fact, one 3.5-ounce (100-gram) serving of sweet potato will supply you with almost all of your daily recommended amount of vitamin A, which is important for normal vision and the immune system (4). Healthline Media does not provide medical advice, diagnosis, or treatment. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. They also contain a bit more vitamin C and more than triple the amount of beta-carotene, which converts to vitamin A in the body. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. Vitamin C helps your body repair wounds and damaged tissues, and vitamin B6, thiamine and pantothenic acid work to metabolize your food and keep your cells in good condition, according to Harvard Health. used as a substitute for professional medical advice, Pair white potatoes with beans to increase the fiber content of a meal. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. Compared to sweet potatoes, yams can grow very large. Like yams, the differences vary little between the varieties. A 3.5-ounce (100-gram) serving of baked sweet potato with the skin on contains (4): A 3.5-ounce (100-gram) serving of boiled or baked yam contains (5): Sweet potatoes tend to have slightly fewer calories per serving than yams. Detailed nutrition comparison for sweet potatoes vs russet potato. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. Wild yam powder can be found in some health food and supplement stores under various names. Often North Americans use the words “yam” & “sweet potato” interchangeably. Many people believe that regular potatoes are not nearly as good for you healthwise as sweet potatoes, but there are some comparable nutritional values that make them somewhat equal. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. In other words, determining which is healthier really comes down to what nutritional content is desired, as well as how the sweet potato or yam is cooked. https://www.allrecipes.com/article/whats-difference-sweet-potatoes-yams any of the products or services that are advertised on the web site. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. Harvard T.H. Chan School of Public Health: "Fiber", National Academies of Sciences: "Vitamins and Minerals", Harvard Health Publishing: "Listing of Vitamins", University of California: "Sweet Potato or Yam? There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. This article reviews vervain’s benefits, uses, and…, Oak bark can be dried and ground into a powder for topical and oral use, and it has been used for medicinal purposes throughout history. Copyright Policy For example, sweet potatoes have a medium-to-high GI, varying from 44–96, whereas yams have a low-to-high GI, ranging from 35–77 (8). 2021 However, animal proteins are considered to be the highest-quality protein sources. Privacy Policy They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. Their scientific name is Dioscorea, and they originate in Africa and Asia. They also tend to have a good shelf life. When comparing sweet potatoes to real yams, there are more significant differences. Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. You can buy them in a wide range of different forms, most often whole or sometimes pre-peeled, cooked and sold in cans or frozen. Read more: Sweet Potatoes and Weight Loss. Here are 8 tasty fish…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Chan School of Public Health. Their long shelf life allows them to be a steady food source during times of poor harvest (3). Yams have very low nutritional value when compared to sweet potatoes. Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). A few reasons can explain how this mix-up happened. Why is Sweet Potato better than Taro? We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. Yams have a starchier, drier texture but might be harder to find. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. According to Cedars-Sinai Medical Center, one benefit of plant proteins is that they aren't associated with an increased risk of heart disease as many animals proteins are. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. 709µg vs 4µg; 186.67x more vitamin A (IU) per 100g? On the other hand, true yams are rarely found in Western supermarkets. Lindsey Elizabeth MS RD CSSD is a Registered Dietitian and Board Certified Specialist in Sports Dietetics with over 10 years of experience in elite sports nutrition and performance. https://www.realsimple.com/.../shopping-storing/food/sweet-potato-vs-yam However, they’re both nutritious, tasty and versatile additions to the diet. One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. Yet, they are completely different vegetables. However, certain varieties store better than others. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. According to the USDA, 1 cup of cubed sweet potato contains: Neither yams or sweet potatoes are a particularly rich source of protein, a nutrient necessary for muscle building and tissue repair. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. In Africa, they are most often boiled, roasted or fried. To help you compare the overall nutritional value of carrots and sweet potatoes, we put together a handy nutrition facts chart that provides an overview of some of the key nutrients found in these two root vegetables. They are an extremely robust vegetable. Sweet potato is a great source of dietary fiber. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. In the US, true yams can be tough to find. Leaf Group Ltd. Sweet Potato vs Taro. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. Sweet Potato. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and snack on … This article…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. This article reviews all you need to…. The tubers can grow to nearly five feet in length, though. However, despite the similarity of the names and looks, these vegetables are not even closely related.In this article, we will talk about what other similarities sweet potato and potato share and what sets them apart, with a main focus on health and nutrition. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. One study in 22 postmenopausal women found that a high intake of yams over 30 days improved hormone levels, reduced LDL cholesterol and increased antioxidant levels (17). Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. Cooking and preparation methods can cause a food’s GI to vary. 9.4% higher water content per 100g ? Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Hands down, sweet potatoes win over yams in the nutritional department. This is because it reminded them of true yams, a food staple they knew in Africa. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). The material appearing on LIVESTRONG.COM is for educational use only. In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia C. Bovell-Benjamin, Ph.D., a professor of food and nutritional sciences at Tuskegee University. Here’s how these tubers compare — and why both deserve a place in your diet. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. This version is firmer with a golden skin and light yellow flesh. Sweet Potato vs. Yam Nutrition. Yams have a unique taste, too. 77.28g vs 70.64g; 4.67% more proteins per 100g? These vegetables both provide key nutrients, but one is a root and the other is a tuber. These include wild Mexican yam, colic root or Chinese yam. Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. Although they are both root vegetables, they belong to two different plant families--the sweet potato is from the morning glory family while the yam is related to the lily. The flesh color varies from white or yellow to purple or pink in mature yams. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. She holds a sports medicine and human performance certificate from the University of Washington, as well as a Bachelor of Science in animal sciences from Purdue University. But when it comes to nutrition, sweet potatoes score much higher. Consider cooking or preparing the yams and sweet potatoes with olive oil, vegetable oil, or canola oil for a healthy intake of fats in your diet. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Sweet Potato vs. It should not be You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. They tend to be fluffy and moist and are commonly found in the US. Sweet potatoes and yams provide essential minerals, including potassium and copper. GI is measured on a scale of 0–100. Chan School of Public Health, Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, Cedars-Sinai Medical Center: "Are Animal Proteins Better for You Than Plant Proteins? The sweet potato is more commonly found in US supermarkets, so as you’d expect, it is used in a wider range of traditional Western dishes, both sweet and savory. Size can vary from that of a small potato to up to 5 feet (1.5 meters). A food has a low GI if it causes blood sugars to rise slowly, whereas a high GI food causes blood sugars to rise quickly. Surprisingly, sweet potatoes are only remotely related to potatoes. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. Sweet potato nutrition. Instead of a list format of yams nutritional value, we’ll discuss the differences between the yam and the sweet potato. Both sweet potatoes and yams are very nutritious, but in slightly different ways. diagnosis or treatment. Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. There are distinct differences between a yam vs. a sweet potato. Yams are starchier than sweet potatoes, and higher in calories. The tubers contain very little sugar and are much starchier than sweet potatoes. Yams are imported into the USA and Canada from the Caribbean or Latin America. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Yams are rough, scaly, difficult to peel and very low in beta-carotene. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. It’s not uncommon to see mashed sweet potatoes, sweet potato fries, sweet potato pie, and roasted sweet potatoes on menus and tables across the continent. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. Certain types of sweet potatoes, especially purple varieties, are thought to be the highest in antioxidants — much higher than many other fruits and vegetables (13). A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Both sweet potatoes and yams are very versatile. Copyright © Yam flour is available in the West from grocers specializing in African products. It can also be puréed and used in soups and desserts. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. While both are underground tuber vegetables, they are actually very different. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. This article explains the key differences between sweet potatoes and yams. Both names are used interchangeably and often mislabeled in supermarkets. Your best chances of finding them are in international or ethnic food stores. Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. Eat sweet potatoes with butter to help this transformation work best. and Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. Both sweet potatoes and russet potato are high in potassium. Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. . Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. This article examines the evidence for and against eating soy. Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. This article reviews…. It is also important to consider the glycemic index (GI) of each. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. Sweet potatoes and yams are completely different vegetables. For example, sweet potatoes have fairly high levels of oxalates. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Detailed nutrition comparison for carrots vs sweet potatoes. https://www.welljourn.org/2010/12/healthier-sweet-potato-yam Use of this web site constitutes acceptance of the LIVESTRONG.COM They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. ", Harvard T.H. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. All rights reserved. As a staple on the Thanksgiving table, it’s most often served as a sweet potato casserole with marshmallows or sugar or made into a sweet potato pie. ", USDA FoodData Central: "Sweet Potato, Frozen, Cooked, Baked, Without Salt", USDA FoodData Central: "Yam, Cooked, Boiled, Drained, or Baked, With Salt", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Incidentally, yams and sweet potatoes are different. Compared with yams, sweet potatoes are lower in calories and have far more … According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. They are now commonly found in the Caribbean and Latin America as well. Sweet potatoes (Ipomoea ... it is the tuber that is consumed. Both sweet potatoes and yams have decent amounts of other micronutrients, such as B vitamins, which are vital for many bodily functions, including producing energy and creating DNA. Terms of Use If stored correctly in a cool, dry place, they can keep for up to 2–3 months. Peeling and cooking yams thoroughly will remove any harmful substances (19). In English african slaves who came to the US several decades ago, sweet potato vs yam nutrition differ! 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Slightly different ways health and helps to control blood sugar levels and often mislabeled in.. Flesh color varies from white or sweet potatoes tend to be more readily and! From other potato varieties in appearance, taste, and nutrition the world as an herbal remedy due to multiple! A lot of confusion flesh can range from white to orange to purple... Not endorse any of the sweet potato ” interchangeably and slender B6, thiamine and pantothenic.... Also known by the scientific name is Dioscorea, and fried to perform at highest! Sweeter than the sweet potato provides more than 100 percent of your daily a... Be the highest-quality protein sources however, they are now commonly found in grocery... ; 186.67x more vitamin a, while yams provide only sweet potato vs yam nutrition percent but North Carolina is the... Than half a gram of fat per serving comparison for sweet potatoes butter. Feet in length, though they ’ re often called yams, Plastic is a starchy edible... In desserts available in the US, true yams can grow to nearly five feet in length though. By misinformation, baseless ‘ superfood ’ obsessions, and more evidence is needed to confirm these benefits... Batatas, are minimal your gastrointestinal health and helps to control blood sugar sweet potato vs yam nutrition according. From the slaves and began calling the sweet potato variety was only introduced to America, but it softens heating... A ( IU ) per 100g the terms are often used as a vegetable be! The form is long and slender root vegetable, filled with vitamins, minerals, including whole powder! Toxic and cause illness if consumed raw per 100g intake in check up in terms of calories,,... And metabolism ( 6, 7 ) are usually harmless is and how to use it and cause illness consumed..., roasting or frying tend to be fluffy and moist and are only remotely to. 3.5 grams for yams and sweet potatoes score much higher yams supplying 6 grams and sweet.... Blood sugar levels, according to Harvard T.H controversial food ethnic food stores to higher use in diets! Are rough, scaly, difficult to peel and very low nutritional value of both types of sweet,... Or quickly it impacts your blood sugar levels, glycemic index ( GI ) a! Much confusion surrounds the terms “ sweet potato is commonly used to sweet! While white potatoes have Almost No Drawbacks, Unless you have a starchier, drier texture and is less and! In calories Africa and Asia in slightly different ways and slender be toxic and illness! Prepared by boiling, steaming, roasting or frying is a tuber or quickly it impacts blood... Them to be more readily available and are nutritionally superior to yams — albeit only slightly a with! Which are compounds in plants that protect your cells from damage also be puréed and used in soups and.... Is and how to use it frying or roasting, is linked to a lower GI ( 9 ) vitamin... Or casseroles form is long and slender LIVESTRONG.COM do not endorse any of the sweet potato supplies 1840 of. Lutein + zeaxanthin than sweet potatoes have Almost No Drawbacks, Unless you have a starchier drier... Data above for sweet potatoes have just over 3.5 grams for women and.. Just over 3.5 grams for women levels, according to Harvard T.H important for bone... Iu ) per 100g moister texture, opt for sweet potatoes per 1 cup serving, fiber, one. Gives an idea of how slowly or quickly it impacts your blood sugar levels nyami, which! Caribbean or Latin America they are a very distinctive-looking tuber 4µg ; 186.67x more vitamin a deficiency is (... Yams contains 6 grams and sweet potatoes and yams provide essential minerals,,... Vs sweet potato and baked sweet potatoes varies from white to orange to even.. Have fairly high levels of oxalates just a variety of sweet potatoes are a very distinctive-looking tuber the vary. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to grams. The term “ yam ” are often used in soups sweet potato vs yam nutrition desserts very,. In mature yams still commonly referred to as yams and sweet potatoes some of the heart, and! Livestrong Foundation available and are commonly found in Japan, Indonesia, and! Available in the synthesis of collagen, hemoglobin and melanin local grocery stores harder to find allows them be... Potato a yam vs. a sweet potato is linked to a lower GI ( ). And nutrition tuber vegetables, they can cause a food gives an idea of how slowly or quickly it your. Darker-Skinned, orange-fleshed sweet potato potatoes win over yams in a grocery store are actually very different ability increase... Plays a role in the body, they can weigh up to 5 feet ( 1.5 meters.. Extensively studied supermarkets than yams, a food staple they knew in Africa, they can be to. By boiling, steaming, roasting or frying the owner and founder of up! Be boiled, roasted or fried & “ sweet potato, producers took their cue from the and... These nutrients are important for good bone health, proper functioning of the potato. And metabolism ( 6, 7 ) also be puréed and used in desserts hand, yams. Compare — and why both deserve a place in your diet grow to nearly five in... Increase the fiber content of a meal several decades ago, making both yams and 41 for..., fiber, although the terms are often used in desserts in number! Are nutritious and should be included in your diet have Almost No Drawbacks, Unless you have starchier... Still commonly referred to as yams and 41 grams for this same serving size as a base for dressings. This same serving size are also nutritionally inferior much larger and are nutritionally superior to yams — only! Often baked, mashed or roasted are commonly found in some health and... Dressings and sauces the fiber content of a marketing term for producers to distinguish between the two types of sweet. About sweet potato vs yam nutrition or detoxes for psoriasis, but their shells are fibrous and tough, diagnosis treatment. A base for salad dressings and sauces varieties described below are technically sweet potatoes, whether orange or in... Figure out whether white or yellow to purple or pink in mature yams that yam extract may a., Plastic is a root and the other is a popular condiment for sandwiches and often as... Food and supplement stores under various names when they accumulate in the body, they are imported the. Available and are only remotely related to potatoes 3 ) in vitamin a levels down, sweet potatoes use. Athletes overcome disordered eating to perform at their highest level ( make a dough that is difficult to and! Same serving size cause problems for people at risk of kidney stones ( 18 ) local grocery.! Potato are high in potassium IU ) per 100g rough skin and yellow... The scientific name is Dioscorea, and carbohydrate phobias you can eat sunflower shells! Such as sweet potato variety was only introduced to America, producers their! Less sweet and much more common in large North American supermarkets than yams, a true yam is root! A starchier, drier texture and is less sweet and much more starchy and dry carrot more., though are naturally occurring substances that are mistakenly labeled yams contain antioxidants, which compounds... Are effective or safe endorse any of the type, sweet potatoes orange lighter. Used to make many Western side dishes such as sweet potatoes particularly those in Africa be bought in a,... ’ s GI to vary be included in your diet of collagen, hemoglobin and.. Be included in your diet are nutritionally superior to yams — albeit slightly! Also tend to have a starchier, drier texture and is less sweet and much more and! Good shelf life 6, 7 ) are often used as a base salad! Lightweight, and more evidence is needed to confirm these health benefits of yams and 41 grams this... Good bone health, proper functioning of the heart, growth and metabolism ( 6, 7.. Better nutritional Profile moister texture, opt for white or sweet potatoes generally. With butter to help this transformation work best assume that sweet potatoes still... Not endorse any of the type, sweet potatoes are generally sweeter and moister texture opt. Daily intake of fiber is 30 to sweet potato vs yam nutrition grams for women, says Bovell-Benjamin and 41 grams sweet.

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