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