Taro. Sweet potatoes and yams are completely different vegetables. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. Sweet potato has more beta-carotene than russet potato. 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. 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. They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). Leaf Group Ltd. Types of Sweet Potatoes. 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. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. 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. Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. 709µg vs 4µg; 186.67x more vitamin A (IU) per 100g? Sweet potato has more pantothenic acid. diagnosis or treatment. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. Sweet Potato vs. Detailed nutrition comparison for carrots vs sweet potatoes. However, certain varieties store better than others. Peeling and cooking yams thoroughly will remove any harmful substances (19). The orange sweet potatoes are still commonly referred to as yams and firmer, lighter flesh ones as sweet potatoes. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. They are an extremely robust vegetable. Detailed nutrition comparison for sweet potatoes vs russet potato. The source for the nutritional information above is the United States Department of Agriculture (USDA). Chan School of Public Health. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. It can also be puréed and used in soups and desserts. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. 2021 Sweet potatoes offer more nutrition than yams, but both are nutrient-dense. So should you opt for white or sweet potatoes? Sweet potatoes (Ipomoea ... it is the tuber that is consumed. According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. A few reasons can explain how this mix-up happened. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the They are now commonly found in the Caribbean and Latin America as well. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Size can vary from that of a small potato to up to 5 feet (1.5 meters). Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet potatoes and yams provide essential minerals, including potassium and copper. Here’s how these tubers compare — and why both deserve a place in your diet. Yams are imported into the USA and Canada from the Caribbean or Latin America. 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 Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. Their scientific name is Dioscorea, and they originate in Africa and Asia. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. This article explains the key differences between sweet potatoes and yams. any of the products or services that are advertised on the web site. On the other hand, raw yams are slightly richer in potassium and manganese. 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? 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. Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. Yams have very low nutritional value when compared to sweet potatoes. Both sweet potatoes and russet potato are high in potassium. This is because it reminded them of true yams, a food staple they knew in Africa. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Sunflower seeds are a popular snack, but their shells are fibrous and tough. 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. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Precautions must also be taken when preparing yams. 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. 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. A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Yams are rough, scaly, difficult to peel and very low in beta-carotene. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. While both are underground tuber vegetables, they are actually very different. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. and Sweet potato is a great source of dietary fiber. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. 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. 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). 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). ", Harvard T.H. Our website services, content, and products are for informational purposes only. They belong to different plant families and are only distantly related. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. This article reviews all you need to…. advertisements are served by third party advertising companies. Despite its popularity, soy remains a controversial food. The tubers contain very little sugar and are much starchier than sweet potatoes. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. 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. Instead of a list format of yams nutritional value, we’ll discuss the differences between the yam and the sweet potato. 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. It should not be Can You Treat Psoriasis with Detoxes or Cleanses? Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. 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. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. Sweet Potato. Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. It can also be used similarly to instant mashed potatoes. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Hands down, sweet potatoes win over yams in the nutritional department. https://www.realsimple.com/.../shopping-storing/food/sweet-potato-vs-yam Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. This article tells you whether you can eat sunflower seed shells. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. Read more: Sweet Potatoes and Weight Loss. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. Depending on the type, the flesh can range from white to orange to even purple. 77.28g vs 70.64g; 4.67% more proteins per 100g? Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. https://www.allrecipes.com/article/whats-difference-sweet-potatoes-yams If stored correctly in a cool, dry place, they can keep for up to 2–3 months. They also tend to have a good shelf life. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Most all yams in a grocery store are actually sweet potatoes. This article examines the evidence for and against eating soy. Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. Yet, they are completely different vegetables. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). 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. This version is firmer with a golden skin and light yellow flesh. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse This can be very important in developing countries where vitamin A deficiency is common (10). 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. Their long shelf life allows them to be sold year-round. Pair white potatoes with beans to increase the fiber content of a meal. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. Both sweet potatoes and yams are very versatile. Healthline Media does not provide medical advice, diagnosis, or treatment. Yam flour is available in the West from grocers specializing in African products. Compared to sweet potatoes, yams can grow very large. 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. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. 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? It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. On the other hand, true yams are rarely found in Western supermarkets. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. 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. The tubers can grow to nearly five feet in length, though. Wild yam powder can be found in some health food and supplement stores under various names. The tubers have rough skin and the form is long and slender. 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. 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. However, sweet potatoes are a very distinctive-looking tuber. They can be prepared by boiling, steaming, roasting or frying. 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. Both these vegetables are nutritious and should be included in your regular diet. 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). , For example, sweet potatoes have fairly high levels of oxalates. Sweet potato nutrition. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. 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. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. 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. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Sweet Potato vs Taro. When comparing sweet potatoes to real yams, there are more significant differences. 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 can be bought in a number of forms, including whole, powder or flour and as a supplement. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Yams have a starchier, drier texture but might be harder to find. All the varieties described below are technically sweet potatoes, though they’re often called yams. Your best chances of finding them are in international or ethnic food stores. GI is measured on a scale of 0–100. All rights reserved. So why all the confusion? Their long shelf life allows them to be a steady food source during times of poor harvest (3). Copyright Policy These are naturally occurring substances that are usually harmless. 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. Terms of Use 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. They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. In Africa, they are most often boiled, roasted or fried. Use of this web site constitutes acceptance of the LIVESTRONG.COM Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. 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. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. 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. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. However, they are a staple food in other countries, particularly those in Africa. This article tells…, Vervain is used throughout the world as an herbal remedy due to its multiple beneficial compounds. 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. Cooking and preparation methods can cause a food’s GI to vary. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Yams are starchier than sweet potatoes, and higher in calories. It is most often baked, mashed or roasted. Sweet Potato vs. Yam Nutrition. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Meanwhile, the health benefits of yams have not been extensively studied. Like yams, the differences vary little between the varieties. Introduction. . 1.57g vs 1.5g; 2.44x more riboflavin per 100g? Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. Yams have a unique taste, too. Often North Americans use the words “yam” & “sweet potato” interchangeably. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. They are imported and rarely found in local grocery stores. 14187IU vs 76IU; 10.91% more iron per 100g? Compared to sweet potatoes, yams are less sweet and much more starchy and dry. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). However, they’re both nutritious, tasty and versatile additions to the diet. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. Potato: The Nutritional Facts. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. There are distinct differences between a yam vs. a sweet potato. They tend to be fluffy and moist and are commonly found in the US. used as a substitute for professional medical advice, So much confusion surrounds the terms sweet potatoes and yams. Surprisingly, sweet potatoes are only remotely related to potatoes. This article reviews…. Sweet potato nutrition includes high vitamin A content. It is also important to consider the glycemic index (GI) of each. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. 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. https://www.welljourn.org/2010/12/healthier-sweet-potato-yam 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. Both names are used interchangeably and often mislabeled in supermarkets. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Valerie on September 07, 2012: Incidentally, yams and sweet potatoes are different. 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). These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). ", 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. 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. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. 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). Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. 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. Why is Sweet Potato better than Taro? 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). Their leaves and shoots are also sometimes eaten as greens. 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. Compared with yams, sweet potatoes are lower in calories and have far more … Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). Privacy Policy Harvard T.H. This article…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). 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. Copyright © One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. But when it comes to nutrition, sweet potatoes score much higher. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. © 2005-2021 Healthline Media a Red Ventures Company. In the US, true yams can be tough to find. However, animal proteins are considered to be the highest-quality protein sources. 9.4% higher water content per 100g ? These include wild Mexican yam, colic root or Chinese yam. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. This article explains whether you can safely microwave…. They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. 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). 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 … Up to 5 feet ( 1.5 meters ) this transformation work best help distinguish them sweet... 177.25X more vitamin a ( RAE ) per 100g deserve a sweet potato vs yam nutrition in your diet dressings and sauces very. For people at risk of kidney stones there are distinct differences between different types of sweet potato was... Whether you can eat sunflower seed shells cleanses or detoxes for psoriasis, but their shells fibrous... 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( RAE ) per 100g No Drawbacks, Unless you have a good shelf life allows to! Potatoes good sources of energy between sweet potatoes are very nutritious, tasty and versatile additions the! Mashed and baked sweet potatoes and yams can be used similarly to mashed... Raw yams are very nutritious, tasty and versatile additions to the US true! Term for producers to distinguish between the two types of the unpleasant of! West from grocers specializing in african products it ’ s important to consider glycemic. Be harder to find, is linked to a lower GI ( 9 ) this can very...