You’ve got it. Sweet Potato vs. Yam Nutrition. Our bodies digest sweet potatoes slowly, so you can use the long-lasting energy they provide during your fitness sessions. Taste the flavor. 60.0mg. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Brimming with health benefits, the sweet potato and yam are equal contenders. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Your email address will not be published. Are Sweet Potatoes or Yams Good for Blood Sugar? 9.0mg. If the appearance and taste are different, why do people confuse sweet potatoes with yams? Yams have a good amount of vitamins, potassium, and manganese, but they contain less protein than sweet potatoes do. 4g. In Canada and the U.S., sweet potatoes and yams are sold in most grocery stores and are very popular during both American and Canadian Thanksgiving; however, what is labeled as a yam is often just a soft, orange-fleshed sweet potato. < >. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Regular sweet potatoes are creamy, like a Yukon Gold potato. The sweet potato is from the Convolvulaceae family; it is a dicot that is related to flowering morning glory plants. Choline, an essential nutrient present in sweet potatoes, helps with sleep, muscle movement, learning, and memory. Caiapo, an extract of white sweet potatoes, has been studied to evaluate tolerability and efficacy in the treatment of patients with type 2 diabetes. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. 21g. Sweet potatoes contain more vitamin C and beta-carotene, the carotenoid the body transforms into vitamin A. Edit or create new comparisons in your area of expertise. The caloric content of the white potato and sweet potato nutrition facts is similar. In Canada and the U.S., two main varieties are sold: one that is golden-skinned and white on the inside and one that is pink-skinned and orange on the inside. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. In addition to these great benefits, a Korean study revealed that sweet potatoes could also enhance brain function and improve memory. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Sweet potatoes are often referred to as yams and vice versa, but these two tubers are very different vegetables. The flesh also varies depending on the type from purple to … Sweet potato is the less known and celebrated younger brother of yam. Potato, potahto. The confusion began when African slaves in the United States started to call sweet potatos “nyami,” or “yam” in English, because it was so similar to the yams they used to eat in Africa. Sweet potatoes can boost your immune system thanks to the amounts of vitamin C and vitamin A they contain. The following video gives a brief history of yams and shows purple yams being used in Jamaican home cooking. Both yams and sweet potatoes have essential nutrients. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. There are 130 calories in 1 medium sweet potato (130 g) of Ham's Yam's Sweet Potatoes. Yams are imported into the USA and Canada from the Caribbean or Latin America. Total Carbohydrates. (When both varieties of sweet potato were first commercially sold in North America, producers wanted a simple way to differentiate between the two, and so began calling the soft, orange-fleshed variety a "yam," as some West African slaves did.). Both sweet potato and yam are tuber vegetables. To achieve maximum weight loss, pair the consumption of sweet potatoes with a healthy diet and regular exercise. Sweet potato vs. yam: what’s the difference? Eating three or more servings of foods that contain these vitamins may reduce the risk and progression of macular degeneration, an eye disease that causes vision loss. Nutrition comparison for sweet potatoes vs russet potato. The first is softer and sweeter than the second, and the most popular of the varieties of sweet potato in the United States. Sweet potatoes and yams can be eaten by vegans and paleo dieters, but paleo dieters who are also trying to lose weight by cutting carbs are told to eat both vegetables in moderation or not at all. Fiber also slows the absorption of sugar to help prevent spikes and crashes in blood sugar levels. Studies have shown that high-fiber diets can improve blood sugar, lipid, and insulin levels in type 2 diabetics. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Sweet potatoes, especially orange-fleshed sweet potatoes, are almost always sweeter than yams, but both vegetables are versatile and can have their flavors and textures altered depending on the method of cooking and ingredients used with them. It is an underground tuber that grows on the roots of a plant known botanically as Ipomoea batatas. 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. In fact, it’s the state vegetable! Yams are also root vegetables, specifically tubers of the Dioscorea genus, that were originally harvested in Asia and Africa. These vegetables both provide key nutrients, but one is a root and the other is a tuber. There are two primary types of sweet potatoes: dark orange-flesh sweet potatoes and golden white-flesh sweet potatoes. In Scottish English, yams have often simply been called potatoes. Okay for diabetics if boiled. August 9, 2018 / Nutrition. Yams surpass sweet potatoes in size and can grow as large as 5 feet. Though sweet potatoes and yams are both root vegetables, they taste different, have different nutritional qualities, and come from different plant families. There are hundreds of yam varieties, but most were originally native to Africa and Asia. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Rather have a yellow, purple, red, or brown tuber? Yams and sweet potatoes have differences in both appearance, taste and origin. Adding sweet potatoes to your diet can give your weight-loss goals an extra kick because the high nutritional content of sweet potatoes and fiber promote satiety and cut cravings. Has more sugar, protein, calcium, iron, sodium, vitamin A, beta-carotene, and water than yams do. There are hundreds of yam varieties, but most were originally native to Africa and Asia. However, with a wide variety of both yams and sweet potatoes in existence, there is considerable overlap when it comes to flavor and texture. Looking for an orange sweet potato? Has more fat, carbs, fiber, potassium, vitamin C, vitamin B6, and vitamin E than sweet potatoes do. But back then, the sweet potato was also white or yellow in color. Individuals with diabetes should be able to eat both vegetables, provided they are boiled. A study conducted on mice fed a high-fat food and supplemented with purple sweet potatoes showed that the sweet potato reduced weight and fat accumulation. Components in Japanese Sweet Potato Tubers. 3g. 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. As there are many different kinds of sweet potatoes and yams, these plants and roots' appearances vary considerably. This same serving size of white potatoes contains about 24 … Boiled sweet potatoes and yams have relatively low GI ratings (44 and 35, respectively), while peeled and baked sweet potatoes have a high GI rating (94), as do peeled and roasted yams (77). 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 Sweet Potato Yam Russet Potato; Calories. Potato: The Nutritional Facts. Web. Several studies have shown that vitamin A supplementation reduces mortality among children who have acute measles or an immunodeficiency disorder. Yams have greater variance in their appearance than sweet potatoes do. Yams are not commonly used in the U.S. and are consumed mainly in Africa, where they are boiled, fried, or roasted. Now it’s time to check in with your taste buds, which may just have to be the deciding factor. They are low in fat and contain vitamin B6, which plays a role in the biochemical processes responsible for the synthesis of proteins and red blood cells. In the U.S., nearly 40% of the country's sweet potatoes are grown in North Carolina. Yams are slightly higher in carb content. Foods high in beta-carotene can restore vision. 10.0mg. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Yams and sweet potatoes also taste different; yams aren’t as sweet but are more starchy. Because brown rice is a whole grain, its B-vitamin content is still intact, and a serving offers small amounts of these nutrients. Sweet potatoes (Ipomoea batatas) truly match the description \"delicious and nutritious.\" These tasty veggies are packed with vitamins and nutrients and are sweet to eat. With a cylindrical shape and brown, rough skin that becomes softer with heat, yams have a different colored flesh, from white to yellow to pink and purple. When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. A true yam is a starchy root that you can eat & it comes from the Caribbean. Skins may be dark brown or light pink; insides white, yellow, purple, or pink. Starch. Both are around the size of regular potatoes, though usually skinnier and with tapered ends. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. 1g. West African slaves in the U.S. often called sweet potatoes yams because they looked similar to the yams found in West Africa. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Part of the morning glory family of veggies, sweet potatoes (Ipomoea batatas) are tuberous root vegetables that originated in South America. -. In Okinawa, Japan, purple "yams" are actually sweet potatoes. 27g. 17.4g. 0g. Yams have more calories than sweet potatoes do per serving, but the main difference between yams and sweet potatoes is the vitamin content. In fact, the majority of the 600 types of yams still come mainly from Africa, although they are also imported from the Caribbean and South America. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. The experiment treated rats with purple sweet potato extract and found that it helped to prevent oxidative damage in the brain. It is rough and scaly and very low in beta carotene. Sugars. 7g. Sweet Potato. Starchier and more potato-like, usually not very sweet. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet potatoes, which are starchy and have a thin outer skin just like red potatoes and russets but taste sweeter. Sweet potatoes contain carbohydrates, protein, fiber, and minimal fat, Studies have shown that antioxidants may protect against diabetes, heart disease, and cancer, The Delicious Morel Mushroom: A Fungus Anyone Can Love. 2g. Dietary Fiber. Yams are less commonly grown or even sold in North America, where sweet potatoes are prominent. If you read this far, you should follow us: "Sweet Potato vs Yam." The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Total Omega-3 fatty acids. Comparison of nutrition facts for various types of potatoes (1 medium) Sweet Potato: Russet Potato: Red Potato: Purple Potato: Calories Carbohydrates (grams) Fiber (grams) Vitamin A (IU) Vitamin C (mg) Potassium (mg) 162 37 6 692 57 741: 161 37 4 0 28 888: 154 34 3 0 36 962: 140 30 2 0 60 812: Laura Holtrop Kohl MS, RD Almost always sweeter than yams. Studies have shown that antioxidants may protect against diabetes, heart disease, and cancer. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). In Canada and the U.S., two main varieties of sweet potato are sold: one that is golden-skinned and white on the inside and one that is pink-skinned and orange on the inside. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. Originally we had only the tan sweet potato with the tan flesh in the U.S. There is a long history of confusing yams for sweet potatoes and vice versa. Just like their name, sweet potatoes are sweet and sweeter than yams. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. The yam is a monocot from the Dioscoreaceae family that is related to lilies and grasses. Very nutritious. Total Omega-6 fatty acids. And potassium plays a role in energy production, muscle contraction, and nerve impulses. Firm, white-fleshed sweet potatoes are starchier and more potato-like than soft, orange-fleshed sweet potatoes, which are more likely to be mislabeled as yams. 6g. It is an excellent source of potassium, vitamin B6, calcium, vitamin C, vitamin B1, phosphorus, vitamin B2, magnesium, vitamin B3, dietary fiber, manganese, iron, copper, and protein. Today, yams are grown around the world, but West Africa is still where most yam crops—nearly 95%—are grown. Sweet potato is lower in glycemic index (difference - 5) However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Sweet potatoes or yams? Get full nutrition facts for other Ham's Yam's products and all your other favorite brands. Total Fat. Differences Between Yam and Sweet Potato Taste. They can be made into main dishes, side dishes, or desserts. Diffen.com. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat . It is common for both to be baked, roasted, grilled, boiled, fried, or cooked in a variety of other ways. Diffen LLC, n.d. Sweet Potato vs. It is sweeter than it’s close cousin, smaller too. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. Let’s get things straight! Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Sweet potatoes are thought to have originated in Central or South America, but the vast majority of today's sweet potato production comes from China. In New Zealand, sweet potatoes are known by their Maori name: kumara. Sweet potatoes contain important nutrients such as fiber, vitamin A, vitamin C, manganese, and several other vitamins and minerals. Inflammation Factor* +189 (Moderately Anti-inflammatory-76 (mildly inflammatory) … 2g. In the 1930’s, The orange fleshed sweet potato was being grown in Louisiana. Does it matter when it comes to your health? A portion of 100 g of white potato baked shell contains 93 calories, while the same portion of a sweet potato baked sweet shell contains 90 calories. Sweet potato is lower in Saturated Fat (difference - 0.034g) Which food is lower in glycemic index? Sweet potatoes come in those colors too! Yams contain fiber, which can help maintain a healthy digestive system and reduce the risk of obesity, diabetes, and heart disease. 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 []. See more ideas about yams vs sweet potatoes, yams, potatoes. 90. As nutrient-packed as sweet potatoes, yams also contain several vitamins and minerals including vitamin C, vitamin B, fiber, potassium, and manganese. Many studies have shown the health benefits of sweet potatoes. Sweet potatoes are root vegetables that are native to the USA. Yams contain similar nutrients in different amounts. Sweet potatoes contain carbohydrates, protein, fiber, and minimal fat. The name can be misleading because it might make you think that regular potatoes and sweet potatoes are closely related—they are not, and they also have a very unique look. Versatile; flavor easily altered by cooking methods. Around here, yams have several uses. Required fields are marked *, © VeggieShake.com 2018 All rights reserved. Studies have demonstrated that antioxidants such as beta-carotene, vitamin C, and vitamin E support eye health and prevent damage. 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. Like many root vegetables, yams and sweet potatoes are important in food insecure areas, especially those affected by seasonal droughts or rains, because they can be stored for long periods of time without needing to be refrigerated. 97. The cooking method used changes the glycemic index rating, as do additional condiments. 32.0mg. Like many foods, it seems potatoes have fallen into the diet trend trap. Soft, orange-fleshed sweet potatoes are sweeter than firm, white-fleshed sweet potatoes. 4 Dec 2020. Yams can also offer health benefits, but having less vitamin C and beta-carotene they cannot offer the same immunity boost. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. White potatoes score the highest at 75. Yams are rough, scaly, difficult to peel and very low in beta-carotene. One serving of sweet potato fills you up with almost all the vitamin A you need in a day. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. The sweet potato, however, offers twice as much of B-5 and B-6, giving you 9 percent and 14 percent of the DV, respectively. Carbohydrates and fiber. Nutrition Facts. Okay for diabetics if boiled. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Depending on the variety, sweetpotato flesh can vary from white to orange and even purple. Yams are also rich in manganese, copper, and potassium. 116. Here’s how these tubers compare — and why both deserve a place in your diet. Copper supports the production of proteins such as hemoglobin, elastin, and collagen. Apr 4, 2014 - Explore James Callahan's board "Yams VS Sweet Potatoes" on Pinterest. 21g. Sweet, white. Very nutritious. Yams have a slightly bitter taste as compared to sweet potatoes. A deficiency of vitamin A can lead to dry eyes, night blindness, and vision loss in severe cases. There are distinct differences between a yam vs. a sweet potato. Today, yams are grown around the world, but West Africa is still where most yam crops — nearly 95% — are grown. Sweet potatoes and sweet … Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latino communities. So, what’s on the menu for dinner tonight? Varies considerably. 6. Sweet potatoes and yams are the roots of sweet potato and yam plants or vines. Dorling Kindersley/Getty Images Real yams … 0g. Some yams are the size and shape of small potatoes, while others can grow up to 1.5m (nearly 5ft) in length and weigh over 100lbs (70kg). It differs greatly from the sweetpotato in taste, texture, appearance and family. 50.0mg. Sweet potatoes are tapered and prolonged vegetables, covered with smooth skin, which color varies from beige, yellow, orange to red, purple or brown. Vitamin A plays a role in many aspects of health. 0g. There are distinct differences between a yam vs. a sweet potato. The cornea can become dry, leading to issues with vision. A serving of either brown rice or sweet potato offers a medley of vitamins to support health. Sweet potatoes are longer than potatoes and sport a smooth coat and variety of skin colors. It is important to add sweet potatoes to your diet to make sure you get the recommended daily dose of vitamin A, which is essential for eye health. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Protein. 0g. Your email address will not be published. Both are around the size of regular potatoes, though skinnier and with tapered ends. On the outside, their skins may be dark brown or light pink, while on the inside, their flesh is usually white or yellow, with some occasionally having purple or pink flesh. Yams, on the other hand, tend to be starchy and dry when cooked. 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. 4.0mg. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Having lots of carbs can be helpful to others, though, such as those who are bodybuilding. Manganese improves general health and helps detox the body. ... August 9, 2018 / Nutrition. Fun Fact: North Carolina is America’s largest producer of the sweet potato. But sweet potatoes can also become the star of the dish, especially at Thanksgiving, when they steal the show as sweet potato casserole with marshmallows and everyone’s favorite sweet potato pie. Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. 3g. Versatile; flavor easily altered by cooking methods. But which of these starchy foods has the best to offer in terms of nutrition? Austrian researchers showed that the group of participants who took a daily dose of sweet potato had lower blood sugar levels compared to the group that received the placebo. The phytonutrients associated with different colors in sweet potato do have different health properties. It is rough and scaly and very low in beta carotene. 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). 0g. A cup of raw, cubed yams contains 42 grams of carbs and 2 grams of protein. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. 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). 1g. The nutritional value of the root vegetables makes them important as well. Differences between sweet potato and yam. True yams can be harder to hunt for in the United States, but international and ethnic grocers might have them, and grocery stores like Whole Foods and Trader Joe’s are getting better about stocking these coveted starches depending on the season. Antioxidants can help our bodies in many ways by reducing the risk of chronic disease and preventing damage to cells.