Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. ", 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. Sweet Potato vs Taro. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Both names are used interchangeably and often mislabeled in supermarkets. So much confusion surrounds the terms sweet potatoes and yams. Your best chances of finding them are in international or ethnic food stores. 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 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. Cooking and preparation methods can cause a food’s GI to vary. However, animal proteins are considered to be the highest-quality protein sources. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? 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. 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). Their scientific name is Dioscorea, and they originate in Africa and Asia. 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. Sweet potato nutrition. Despite its popularity, soy remains a controversial food. 14187IU vs 76IU; 10.91% more iron per 100g? Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Most all yams in a grocery store are actually sweet potatoes. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. They belong to different plant families and are only distantly related. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. 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). Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Often North Americans use the words “yam” & “sweet potato” interchangeably. All the varieties described below are technically sweet potatoes, though they’re often called yams. A few reasons can explain how this mix-up happened. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. 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. This article examines the evidence for and against eating soy. Use of this web site constitutes acceptance of the LIVESTRONG.COM One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. When comparing sweet potatoes to real yams, there are more significant differences. Can You Treat Psoriasis with Detoxes or Cleanses? Read more: Sweet Potatoes and Weight Loss. This is because it reminded them of true yams, a food staple they knew in Africa. 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? These vegetables both provide key nutrients, but one is a root and the other is a tuber. Yet, they are completely different vegetables. Our website services, content, and products are for informational purposes only. They are an extremely robust vegetable. Wild yam powder can be found in some health food and supplement stores under various names. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. This article explains the key differences between sweet potatoes and yams. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). 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). They tend to be fluffy and moist and are commonly found in the US. 9.4% higher water content per 100g ? Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. It can also be used similarly to instant mashed potatoes. 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). Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. Harvard T.H. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. 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. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? . Incidentally, yams and sweet potatoes are different. These include wild Mexican yam, colic root or Chinese yam. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. They are imported and rarely found in local grocery stores. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. Both sweet potatoes and yams are very versatile. The tubers can grow to nearly five feet in length, though. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. It can be used to make a dough that is served as a side with stews or casseroles. These are naturally occurring substances that are usually harmless. Potato: The Nutritional Facts. Yam flour is available in the West from grocers specializing in African products. 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. They also tend to have a good shelf life. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. 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. Sweet potato nutrition includes high vitamin A content. 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. Sweet potatoes and yams provide essential minerals, including potassium and copper. This article explains whether you can safely microwave…. Sweet potato has more beta-carotene than russet potato. Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. There are distinct differences between a yam vs. a sweet potato. 2021 Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. However, certain varieties store better than others. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. This can be very important in developing countries where vitamin A deficiency is common (10). You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Sweet Potato vs. ", Harvard T.H. This article reviews…. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. 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. This article tells you whether you can eat sunflower seed shells. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. For example, sweet potatoes have fairly high levels of oxalates. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. advertisements are served by third party advertising companies. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. Copyright © Compared to sweet potatoes, yams can grow very large. Healthline Media does not provide medical advice, diagnosis, or treatment. Compared with yams, sweet potatoes are lower in calories and have far more … Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. Types of Sweet Potatoes. Yams are rough, scaly, difficult to peel and very low in beta-carotene. It should not be 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, they’re both nutritious, tasty and versatile additions to the diet. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. Why is Sweet Potato better than Taro? When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. They can be prepared by boiling, steaming, roasting or frying. Like yams, the differences vary little between the varieties. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. GI is measured on a scale of 0–100. In Africa, they are most often boiled, roasted or fried. Sweet potatoes and yams are completely different vegetables. Terms of Use Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. Introduction. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. 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. However, sweet potatoes are a very distinctive-looking tuber. 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. 77.28g vs 70.64g; 4.67% more proteins per 100g? Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. 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). 709µg vs 4µg; 186.67x more vitamin A (IU) per 100g? It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. The material appearing on LIVESTRONG.COM is for educational use only. The flesh color varies from white or yellow to purple or pink in mature yams. https://www.allrecipes.com/article/whats-difference-sweet-potatoes-yams Taro. Instead of a list format of yams nutritional value, we’ll discuss the differences between the yam and the sweet potato. Detailed nutrition comparison for sweet potatoes vs russet potato. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. 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