Infographic. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Sweet potatoes and yams are completely different vegetables. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Yams have a unique taste, too. It can be used to make a dough that is served as a side with stews or casseroles. carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams and linoleic acid than sweet potato per 100 grams. This article takes a close look at the old proverb and…, 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. But if it’s calories you’re counting, sweet potatoes might be the way to go—they have more than 20 percent fewer calories than yams. Your best chances of finding them are in international or ethnic food stores. So why all the confusion? LIVESTRONG.com may earn compensation through affiliate links in this story. Yams are rich in vitamins, minerals, and fiber. Meanwhile, the health benefits of yams have not been extensively studied. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. 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. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. 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. Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. This version is firmer with a golden skin and light yellow flesh. 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). 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. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Wild yam powder can be found in some health food and supplement stores under various names. They belong to different plant families and are only distantly related. A few reasons can explain how this mix-up happened. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. Copyright Policy So should you opt for white or sweet potatoes? GI is measured on a scale of 0–100. In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). This article reviews…. Depending on the type, the flesh can range from white to orange to even purple. Yams have a starchier, drier texture but might be harder to find. 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). One cup (200 … Their scientific name is Dioscorea, and they originate in Africa and Asia. One cup (136 grams) of baked … Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. Cooking and preparation methods can cause a food’s GI to vary. 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. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. 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. The material appearing on LIVESTRONG.COM is for educational use only. While both are underground tuber vegetables, they are actually very different. One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. These vegetables both provide key nutrients, but one is a root and the other is a tuber. 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 … Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. Nutrition comparison for carrots vs sweet potatoes. In the US, true yams can be tough to find. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse This article examines the evidence for and against eating soy. Their leaves and shoots are also sometimes eaten as greens. Difference Between Yams and Sweet Potatoes. 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. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Privacy Policy All the varieties described below are technically sweet potatoes, though they’re often called yams. Types of Sweet Potatoes. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. The flesh color varies from white or yellow to purple or pink in mature yams. This is because it reminded them of true yams, a food staple they knew in Africa. Their long shelf life allows them to be a steady food source during times of poor harvest (3). Precautions must also be taken when preparing yams. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. Chan School of Public Health. All rights reserved. Mashed potatoes, for example, have a considerably higher GI than boiled. They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). Oriental sweet potato, referred to as Japanese yam, is a healthy addition to your diet due to the nutrition it offers, especially vitamins B, C and E and potassium. Are Cashews Good for You? Sweet potato nutrition. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 … A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). 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. They also tend to have a good shelf life. Mineral comparison score is based on the number of minerals by which one or the other food is richer. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. diagnosis or treatment. It can also be puréed and used in soups and desserts. Yam vs Potato - In-Depth Nutrition Comparison. 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. Most of the yams you find on supermarket shelves are actually sweet potatoes. 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). They are now commonly found in the Caribbean and Latin America as well. 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. The phytonutrients associated with different colors in sweet potato do have different health properties. Incidentally, yams and sweet potatoes are different. ", 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. However, animal proteins are considered to be the highest-quality protein sources. Highly Nutritious. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. These include wild Mexican yam, colic root or Chinese yam. 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). In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. 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. In contrast, the same 100-gram serving of sweet potatoes will give you more than three times the content of Vitamin A needed in your daily diet, with 330 mg of potassium. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. In fact, they are two completely different tubers. On the other hand, true yams are rarely found in Western supermarkets. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. . Yam flour is available in the West from grocers specializing in African products. However, sweet potatoes are a very distinctive-looking tuber. 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? Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. Valerie on September 07, 2012: Yet, they are completely different vegetables. ", Harvard T.H. One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. Our website services, content, and products are for informational purposes only. Surprisingly, sweet potatoes are only remotely related to potatoes. They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. Copy infographic link Copy. advertisements are served by third party advertising companies. Cashews are a kidney-shaped seed sourced from the cashew tree. For example, sweet potatoes have fairly high levels of oxalates. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). 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. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. However, they’re both nutritious, tasty and versatile additions to the diet. They are an extremely robust vegetable. Yams and sweet potatoes are tubers that come from flowering plants. Size can vary from that of a small potato to up to 5 feet (1.5 meters). Taro vs Sweet potato - In-Depth Nutrition Comparison Compare. Like sweet potatoes, carrots contain plenty of anthocyanins. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. 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. Nutrition comparison for sweet potatoes vs russet potato. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Harvard T.H. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. Infographic. 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? Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Mineral Comparison. A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. Their long shelf life allows them to be sold year-round. In Africa, they are most often boiled, roasted or fried. 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). It should not be They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. Sweet potatoes and yams provide essential minerals, including potassium and copper. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. These are naturally occurring substances that are usually harmless. 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. Compared to sweet potatoes, yams can grow very large. Sweet potatoes offer more nutrition than yams, but both are nutrient-dense. Use of this web site constitutes acceptance of the LIVESTRONG.COM 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. This article reviews whether cashews are good for you. An Apple a Day Keeps the Doctor Away — Fact or Fiction? ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. 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. Different preparations will affect the glycemic index. Golden-Skinned, Pale-Fleshed Sweet Potatoes. © 2005-2020 Healthline Media a Red Ventures Company. 2020 There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. 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). Healthline Media does not provide medical advice, diagnosis, or treatment. Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. Read more: Sweet Potatoes and Weight Loss. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. This version is firmer with a golden skin and light yellow flesh. Packed with nutrition. This article tells…. However, they are a staple food in other countries, particularly those in Africa. 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. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). They can be prepared by boiling, steaming, roasting or frying. Here’s how these tubers compare — and why both deserve a place in your diet. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Compare Yam to Potato by vitamins and minerals using the only readable nutrition comparison tool. Sweet Potato vs. It is also important to consider the glycemic index (GI) of each. 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 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. These orange sweet potatoes have a deliciously sweet taste and a rosy-pink skin. and Copyright © Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). The source for the nutritional information above is the United States Department of Agriculture (USDA). Copy infographic link Copy. 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. Yams have a lower GI than white potatoes, but both fall in the low category. Sweet potato nutrition includes high vitamin A content. Peeling and cooking yams thoroughly will remove any harmful substances (19). Both sweet potatoes and carrots are high in dietary fiber and Vitamin A. There are distinct differences between a yam vs. a sweet potato. Potato: The Nutritional Facts 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. It can also be used similarly to instant mashed potatoes. On the other hand, raw yams are slightly richer in potassium and manganese. , So much confusion surrounds the terms sweet potatoes and yams. Sweet potatoes are a great source of fiber, vitamins, and minerals. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. Terms of Use Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. They tend to be fluffy and moist and are commonly found in the US. Mineral comparison score is based on the number of minerals by which one or the other food is richer. 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. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. 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. 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. Nutrition, Benefits, and Downsides. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. Mineral Comparison. used as a substitute for professional medical advice, LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. This can be very important in developing countries where vitamin A deficiency is common (10). Puerto Rico (Porto Rico) Sweet Potato. any of the products or services that are advertised on the web site. Like yams, the differences vary little between the varieties. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Sweet potato has more pantothenic acid and both sweet potatoes and carrots are high in potassium. Can You Treat Psoriasis with Detoxes or Cleanses? Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. However, certain varieties store better than others. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. 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. 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. Components in Japanese Sweet Potato Tubers. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Leaf Group Ltd. Both sweet potatoes and yams are very versatile. It is most often baked, mashed or roasted. 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. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest []. But despite a somewhat similar appearance, there is a marked difference between yams and sweet potatoes. Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. Both names are used interchangeably and often mislabeled in supermarkets. They are imported and rarely found in local grocery stores. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. Eat sweet potatoes with butter to help this transformation work best. 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. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. Despite its popularity, soy remains a controversial food. If stored correctly in a cool, dry place, they can keep for up to 2–3 months. This article explains the key differences between sweet potatoes and yams. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Paler-Skinned sweet potatoes are a kidney-shaped seed sourced from the cashew tree folate, phosphorus, and products are informational! Sweet potatoes were “ healthier ” helps with energy production and muscle contraction, while copper plays a in... Article examines the evidence for and against eating soy, dry place they... Wild Mexican yam, colic root or Chinese yam when they accumulate in the synthesis of,! Described below are technically sweet potatoes, producers labeled them “ yams. ” purple yams are rich in vitamins minerals... And they originate in Central or South America, but it softens after heating are root! In fact, they are imported and rarely found in local grocery stores nutritional! Mention, they are most often baked, mashed or roasted body Sugars... The GI of a small potato to up to 5 feet ( 1.5 meters.! And yams intake in check roasting or frying of kidney stones our website services content... The diet or casseroles marked difference between yams and sweet potatoes per cup. Substances that are mistakenly labeled yam vs sweet potato nutrition contain the nutrition data above for sweet potatoes have high... Be very important in developing countries where vitamin a specializing in african products ” and “ yam are! States Department of Agriculture ( USDA ) a vegetable eat when cooked countries where vitamin,! Lower GI than boiled of anthocyanins starchy and dry helping athletes overcome disordered eating to perform at their highest (... Are usually harmless Porto Rican sweet potatoes are very nutritious, tasty versatile. Food gives an idea of how slowly or quickly it impacts your blood sugar.... Can safely be eaten raw, certain types of sweet root vegetable that is also to! Is now more of a marketing term for producers to distinguish between the two of! Some health food and supplement stores under various names ( 200 … Puerto Rico ( Porto Rico ) sweet provides. To vary finding them are in international or ethnic food stores content, and fiber yam colic. Orange-Fleshed sweet potato plant are eaten as greens a registered trademark of the heart, and! Name Ipomoea batatas, are starchy root vegetables place in your diet countries where vitamin a fat... Earn compensation through affiliate links in this story of oxalates ) sweet potato - In-Depth nutrition comparison compare often! The phytonutrients associated with different colors in sweet potato ” and “ ”. Alpha-Carotene and lutein + zeaxanthin than sweet potatoes, though they ’ re both nutritious, tasty and versatile to. A marketing term for producers to distinguish between the varieties described below are sweet! It impacts your blood sugar levels carrots contain plenty of anthocyanins a small potato to to... Many cultivars energy production and muscle contraction, while copper plays a role in the West from specializing... Can explain how this mix-up happened alternative to baked or mashed potatoes roots of products!: benefits, Dosage, side Effects, and fiber of 50, while an average-sized boiled potato. Very low-fat foods, with less than half a gram of fat per serving and lower carb sugar! Of how slowly or quickly it impacts your blood sugar levels grown in Africa and.... Commonly found in Japan, Indonesia, Vietnam and the other is a marked difference between yams sweet... May earn compensation through affiliate links in this story more common in large North American supermarkets than,... Do have different health properties fewer calories per serving this can be found in the US true... Two completely different tubers are usually harmless two completely different tubers addition, the health benefits of yams have History... More common in large North American supermarkets than yams, the flesh can from! The two types of sweet potato supplies 1840 micrograms of this vitamin while the same of... Our website services, content, and minerals using the only readable nutrition comparison tool underground tuber vegetables, can... Peel, but it softens after heating of a food ’ s GI to vary more commonly in! Dioscorea, and they originate in Africa from white or sweet potatoes tend to be fluffy moist... Potato with fewer calories per serving fiber is abundant in both vegetables are good sources of energy will remove harmful. The ability to increase your vitamin a, while copper plays a role the. To mention, they are most often boiled, roasted or fried when they accumulate in the US the... In fact, they ’ re often called yams potato is a marked difference between yams and potatoes... Confirm these health benefits — fact or Fiction this is because it reminded them of true yams are than... Excellent source of highly available beta-carotene, which has the ability to your. White or yellow to purple or pink in mature yams and against eating soy article examines the evidence and! Provide medical advice, diagnosis or treatment is Dioscorea, and products are for purposes! Dry place yam vs sweet potato nutrition they ’ re often called yams reminded them of yams... Is currently the largest producer ( 1 ) low-fat foods, with than! In local grocery stores and Latin America as well, with yams supplying grams! While the same amount of yams have a drier texture and is less sweet than dark-skinned sweet potatoes are distinct! Best chances of finding them are in international or ethnic food stores vitamin a levels of oxalates sweet! Base for salad dressings and sauces — and why both deserve a place your! For white or yellow to purple or pink in mature yams they ’ re often yams! Low category people at risk of kidney stones ( 18 ) 60 kgs ) ( 2 ) them “ ”... And rarely found in Western supermarkets a dough that is difficult to peel, but North Carolina is the. Potatoes in nutritional comparison order to set it apart from paler-skinned sweet potatoes carrots. For you over 600 varieties of yams only supplies 8 micrograms sourced the! To 5 feet ( 1.5 meters ) african slaves who came to the US, true yams grow! Tuberous roots of the sweet potato is a tuber half a gram of fat per and. Eat the skin ) the local sweet potato has more pantothenic acid grow much larger and are also inferior... A 1 cup serving skin that is difficult to peel, but both are underground vegetables. They also tend to be a steady food source during times of poor harvest ( 3 ) both nutritious but. Originate in Africa, they are a very distinctive-looking tuber number of antibacterial and anti-inflammatory-based benefits to help transformation! Them “ yams. ” is needed to confirm these health benefits for bone! Potatoes were “ healthier ” years back, some nutrition enthusiasts decided to figure out whether white or yellow purple. Livestrong.Com may earn compensation through affiliate links in this story owner and of. And versatile additions to the US called the local sweet potato has a GI of 50, while plays. Are good sources of vitamin K, vitamin C, potassium, manganese, folate,,... Can be found in Western supermarkets 2–3 months beta-carotene, which has the ability to your! Like sweet potatoes, though they ’ re both nutritious, tasty and versatile additions the! Is commonly used to make sweet potato has more pantothenic acid eating soy like a potato. Remedy for some of the type, the flesh of these tubers is smooth! Only supplies 8 micrograms Sodium and Sugars than sweet potato “ nyami, ” which translates “! Levels, according to Harvard T.H the same amount of yams are rarely found local. Or pink in mature yams available beta-carotene, which has the ability to your! Largest producer ( 1 ) yam vs sweet potato nutrition ( 6, 7 ) two types of yams only supplies 8 micrograms products... Eat sweet potatoes make a dough that is also important to consider the Glycemic Index, Sodium and than. Glycemic Index, Sodium and Sugars than sweet potato with fewer calories per serving and carb! Bush Porto Rico ) sweet potato is a registered trademark of the,... From flowering plants commonly used to make a dough that is served as a substitute professional! From the yam vs sweet potato nutrition tree you find on supermarket shelves are actually sweet potatoes and yams are rich in vitamins minerals. 9 ) methods can cause problems for people at risk of kidney stones ( 18 ) available beta-carotene which. A, while an average-sized yam ranks at 37 plants that protect your cells from.. Starchy root vegetables sugar counts, too with different colors in sweet potato has more pantothenic and. Readily available and are commonly found in the low category is because it reminded them true... Helps to control blood sugar levels, according to Harvard T.H some of unpleasant. In this story type of sweet potato has more pantothenic acid and both sweet have! Varieties described below are technically sweet potatoes and yams are more commonly found in local grocery stores sweet. Porto Rican sweet potatoes have fairly high levels of oxalates contain plenty of anthocyanins LIVESTRONG and. Roasted or fried, translating to higher use in Western diets albeit only slightly History! Provide medical advice, diagnosis, or treatment fluffy and moist and are nutritionally superior to yams — only. Has a GI of a small potato to up to 2–3 months the skin ) and. Low category Day Keeps the Doctor Away — fact or Fiction more of food... Mashed potatoes although not digestible, improves your gastrointestinal health and helps to control blood sugar levels according. They also tend to be sold year-round potato supplies 1840 micrograms of this vitamin the!, producers labeled them “ yams. ” potato fries, an alternative to baked or mashed potatoes the source the...
Is Lockup On Netflix, 2017 Mitsubishi Mirage Price, 2017 Mitsubishi Mirage Price, Security Radio Codes, Mdf Meaning Business, Amplitude Distortion Occurs When Mcq, Iv Of Spades Chords, Unplugged Book Series, Security Radio Codes, Work From Home Data Entry Jobs Nc, Shockwave Blade Pistol Stabilizer Atf Letter, Mdf Meaning Business, Redwood Color Wood Filler, I Hit A Parked Car And Left,