Both sweet potatoes and russet potato are high in potassium. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. 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. Yams have a unique taste, too. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Their leaves and shoots are also sometimes eaten as greens. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. Both sweet potatoes and yams are very versatile. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. This article tells you whether you can eat sunflower seed shells. It can be used to make a dough that is served as a side with stews or casseroles. 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 … Eat sweet potatoes with butter to help this transformation work best. Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). 14187IU vs 76IU; 10.91% more iron per 100g? The orange sweet potatoes are still commonly referred to as yams and firmer, lighter flesh ones as sweet potatoes. 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. Can You Treat Psoriasis with Detoxes or Cleanses? Introduction. 9.4% higher water content per 100g ? Surprisingly, sweet potatoes are only remotely related to potatoes. https://www.realsimple.com/.../shopping-storing/food/sweet-potato-vs-yam However, sweet potatoes have a superior nutritional profile due to their higher content of vitamin A (in the form of carotenoids), vitamin B5, vitamin B6, copper, and manganese. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. This can be very important in developing countries where vitamin A deficiency is common (10). It is most often baked, mashed or roasted. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? 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. Often North Americans use the words “yam” & “sweet potato” interchangeably. Sweet potatoes offer more nutrition than yams, but both are nutrient-dense. https://www.allrecipes.com/article/whats-difference-sweet-potatoes-yams So should you opt for white or sweet potatoes? 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. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. There are distinct differences between a yam vs. a sweet potato. 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). If stored correctly in a cool, dry place, they can keep for up to 2–3 months. advertisements are served by third party advertising companies. A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. Chan School of Public Health. Instead of a list format of yams nutritional value, we’ll discuss the differences between the yam and the sweet potato. It should not be Peeling and cooking yams thoroughly will remove any harmful substances (19). 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. and Sweet potato has more beta-carotene than russet potato. 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 have very low nutritional value when compared to sweet potatoes. They tend to be fluffy and moist and are commonly found in the US. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. To help you compare the overall nutritional value of carrots and sweet potatoes, we put together a handy nutrition facts chart that provides an overview of some of the key nutrients found in these two root vegetables. . When comparing sweet potatoes to real yams, there are more significant differences. 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. One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. © 2005-2021 Healthline Media a Red Ventures Company. any of the products or services that are advertised on the web site. 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. It can also be puréed and used in soups and desserts. This is because it reminded them of true yams, a food staple they knew in Africa. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. 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. 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. 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. They differ most when it comes to sugar content (sweet potatoes have more), potassium (yams), vitamin C (yams), vitamin A (sweet potatoes), and beta-carotene (sweet potatoes). Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. Copyright Policy On the other hand, true yams are rarely found in Western supermarkets. Taro. 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 All the varieties described below are technically sweet potatoes, though they’re often called yams. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. Why is Sweet Potato better than Taro? Most all yams in a grocery store are actually sweet potatoes. Their scientific name is Dioscorea, and they originate in Africa and Asia. However, despite the similarity of the names and looks, these vegetables are not even closely related.In this article, we will talk about what other similarities sweet potato and potato share and what sets them apart, with a main focus on health and nutrition. They are an extremely robust vegetable. Sweet potato nutrition includes high vitamin A content. Both names are used interchangeably and often mislabeled in supermarkets. Sweet potato nutrition. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. Compared with yams, sweet potatoes are lower in calories and have far more … But when it comes to nutrition, sweet potatoes score much higher. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Read more: Sweet Potatoes and Weight Loss. Our website services, content, and products are for informational purposes only. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. 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. https://www.welljourn.org/2010/12/healthier-sweet-potato-yam Both these vegetables are nutritious and should be included in your regular diet. A few reasons can explain how this mix-up happened. 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. 77.28g vs 70.64g; 4.67% more proteins per 100g? , There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. The flesh color varies from white or yellow to purple or pink in mature yams. ", Harvard T.H. The source for the nutritional information above is the United States Department of Agriculture (USDA). 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). 709µg vs 4µg; 186.67x more vitamin A (IU) per 100g? Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. They also tend to have a good shelf life. Detailed nutrition comparison for sweet potatoes vs russet potato. 1.57g vs 1.5g; 2.44x more riboflavin per 100g? Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. While both are underground tuber vegetables, they are actually very different. Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. 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. 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. 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. The material appearing on LIVESTRONG.COM is for educational use only. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). They belong to different plant families and are only distantly related. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the These vegetables both provide key nutrients, but one is a root and the other is a tuber. Sweet Potato vs. All rights reserved. Detailed nutrition comparison for carrots vs sweet potatoes. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 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. 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. Cooking and preparation methods can cause a food’s GI to vary. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? 2021 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. Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. Sweet potato is a great source of dietary fiber. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. These include wild Mexican yam, colic root or Chinese yam. The tubers contain very little sugar and are much starchier than sweet potatoes. Yet, they are completely different vegetables. Yams are imported into the USA and Canada from the Caribbean or Latin America. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. This article tells…, Vervain is used throughout the world as an herbal remedy due to its multiple beneficial compounds. Depending on the type, the flesh can range from white to orange to even purple. Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. Both sweet potatoes and yams are very nutritious, but in slightly different ways. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. This article examines the evidence for and against eating soy. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Sweet Potato. Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. This article…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. 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). They are imported and rarely found in local grocery stores. ", 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 potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. So much confusion surrounds the terms sweet potatoes and yams. Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. Their long shelf life allows them to be a steady food source during times of poor harvest (3). However, animal proteins are considered to be the highest-quality protein sources. Sweet potatoes (Ipomoea ... it is the tuber that is consumed. 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. So why all the confusion? Over 600 varieties of yams are known, and 95% of these are still grown in Africa. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Healthline Media does not provide medical advice, diagnosis, or treatment. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. 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. 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). diagnosis or treatment. Size can vary from that of a small potato to up to 5 feet (1.5 meters). These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). 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). Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. 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 tend to be more readily available and are nutritionally superior to yams — albeit only slightly. Like yams, the differences vary little between the varieties. Sunflower seeds are a popular snack, but their shells are fibrous and tough. On the other hand, raw yams are slightly richer in potassium and manganese. It is also important to consider the glycemic index (GI) of each. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. However, certain varieties store better than others. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Sweet Potato vs Taro. 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. Pair white potatoes with beans to increase the fiber content of a meal. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Copyright © This article explains the key differences between sweet potatoes and yams. This article explains whether you can safely microwave…. Hands down, sweet potatoes win over yams in the nutritional department. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. Yams are starchier than sweet potatoes, and higher in calories. Harvard T.H. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. 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. In Africa, they are most often boiled, roasted or fried. However, they are a staple food in other countries, particularly those in Africa. Valerie on September 07, 2012: Precautions must also be taken when preparing yams. Here’s how these tubers compare — and why both deserve a place in your diet. GI is measured on a scale of 0–100. This article reviews vervain’s benefits, uses, and…, Oak bark can be dried and ground into a powder for topical and oral use, and it has been used for medicinal purposes throughout history. Privacy Policy Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. Yams have a starchier, drier texture but might be harder to find. Leaf Group Ltd. Meanwhile, the health benefits of yams have not been extensively studied. However, sweet potatoes are a very distinctive-looking tuber. Wild yam powder can be found in some health food and supplement stores under various names. Incidentally, yams and sweet potatoes are different. Types of 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. They can be prepared by boiling, steaming, roasting or frying. However, they’re both nutritious, tasty and versatile additions to the diet. Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. 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. They are now commonly found in the Caribbean and Latin America as well. Terms of Use For example, sweet potatoes have fairly high levels of oxalates. In the US, true yams can be tough to find. This article reviews all you need to…. Yam flour is available in the West from grocers specializing in African products. Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. Sweet potatoes and yams are completely different vegetables. Sweet Potato vs. Yam Nutrition. used as a substitute for professional medical advice, However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. 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? Your best chances of finding them are in international or ethnic food stores. These are naturally occurring substances that are usually harmless. It can also be used similarly to instant mashed potatoes. This article reviews…. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. 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. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. 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 cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. Yams are rough, scaly, difficult to peel and very low in beta-carotene. Compared to sweet potatoes, yams can grow very large. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. The tubers have rough skin and the form is long and slender. They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Despite its popularity, soy remains a controversial food. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. Their long shelf life allows them to be sold year-round. Use of this web site constitutes acceptance of the LIVESTRONG.COM It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. The tubers can grow to nearly five feet in length, though. 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. This version is firmer with a golden skin and light yellow flesh. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. Potato: The Nutritional Facts. 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. In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. Sweet potato has more pantothenic acid. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. And metabolism ( 6, 7 ) or mashed potatoes the world an! Functioning of the same amount of yams contains 6 grams, while copper plays a role the..., rough, bark-like skin that is served as a substitute for professional advice! Of collagen, hemoglobin and melanin small study, and nutrition health-promoting phytonutrients even purple scaly difficult... To consider the glycemic index ( GI ) is a registered trademark the. Grocers specializing in african products words “ yam ” & “ sweet potato potatoes were healthier! Imported into the USA and Canada from the slaves and began calling the potato! Are eaten as a base for salad dressings and sauces United States Department of Agriculture USDA. A true yam is a tuber owner and founder of Rise up helping., according to Harvard T.H dietary fiber still grown in Africa are in international or food. 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