My passions are food, tennis, and travel. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. Over the years of my cooking life I have read dozens of articles that purport to show one way or another how to tell the difference between sweet potatoes and yams. Carbohydrates: sweet potato - 210% more than pumpkin. I did not know there was a difference between the two. In other words, determining which is healthier really comes down to what nutritional content is desired, as well as how the sweet potato or yam is cooked. Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. Sweet potatoes originated in South and Central America. I'm on your husband's side when it comes to not eating potatoes and sweet potatoes in the same meal! But back then, the sweet potato was also white or yellow in color. Yam is higher in fiber and resistant starches, which contributes to our digestive health. Why is Sweet Potato better than Yam? Mineral comparison score is based on the number of minerals by which one or the other food is richer. Susan Hazelton from Sunny Florida on April 18, 2012: It's definitely sweet potatoes for me. Several have claimed there is no difference whatsoever. (Hint—antioxidants have a lot to do with color). Poor guy! As you can see from the nutrition data above, sweet potatoes, yams, and potatoes have a very similar nutritional profile. Yam is higher in Fiber, lower in Sugars, Sodium, and Glycemic index; although sweet potato is lower in Saturated Fat. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. A serving of either brown rice or sweet potato offers a medley of vitamins to support health. Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. Yams vs. Sweet Potatoes: Here’s the Difference | Real Simple Sweet Potato vs. Yam Nutrition. The flavor is sweet, flesh is moist and juicy. Yam is hugely higher in Vitamin C, reasonably higher in Vitamin E, Vitamin K, Vitamins B1 and B6. Besides, they help with weight lose, since fiber turns into a gel, which feels stomach and keeps us full for a long time. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. Yams are rough, scaly, difficult to peel and very low in beta-carotene. Components in Japanese Sweet Potato Tubers. 77.28g vs 69.6g Differences Between Yam and Sweet Potato Taste. 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.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. I love roasted sweet potatoes and have never tried them with nutmeg. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! And I like its purple color. Because both have more natural (albeit different) flavor than a russet potato, they are less likely to require additives such as butter, sour cream, or excess salt to make them taste good. This is particularly important for people who may be managing chronic illness or high-level athletes. Simple Roasted Sweet Potato (or Yam) Recipe. Serves 4 people 1/2 sweet potato or yam, ~90 grams. Yams have a slightly bitter taste as compared to sweet potatoes. It is an excellent source of potassium, vitamin B6, calcium, vitamin C, vitamin B1, phosphorus, vitamin B2, magnesium, vitamin B3, … An interesting comparison. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. I don't know why, but I never pay attention to yams when I am grocery shopping. Yams are great, but they are harder to find in the US (the sweet potato is far more common), so I hope you have more luck in Mexico. MickiS (author) from San Francisco on June 11, 2012: Thanks. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. Although the soft, orange sweet potato is often called a "yam" in parts of North America, the sweet potato is very distinct from the botanical yam (Dioscorea), which has a cosmopolitan distribution, and belongs to the monocot family Dioscoreaceae.A different crop plant, the oca (Oxalis tuberosa, a species of wood sorrel), is called a "yam" in many parts of Polynesia, including New Zealand. Besides sweet potatoes contribute to our eyesight, and yams are very useful for women hormonal health. The caloric content of the white potato and sweet potato nutrition facts is similar. And furthermore, you have never tasted or even seen real yam, unless you haven’t bought it in special ethnic or international markets. Yam is an amazing tuber. Nutrition Facts. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. I love sweet potatoes and yam, respectively called "kamote" and "ube" here in the Philippines. But back then, the sweet potato was also white or yellow in color. From the viewpoint of vitamins yam hands wins on again. Sweet potato is higher in vitamin A and carotenoids, which ensure the light-detecting function of eyes. The "ube halaya" (or ube jam -- or you can call it "yam jam" just for the pun) is also a favorite. So, just to be clear, the nutritional information above is for a true yam, not the variety of sweet potato that is referred to as a yam, correct? Good info, I liked the comparison chart, that was helpful. Because brown rice is a whole grain, its B-vitamin content is still intact, and a serving offers small amounts of these nutrients. This confusion was institutionalized by the USDA who started labeling the darker variety of sweet potato 'yam' to distinguish is from its paler cousin. It seems essential to emphasize that in terms of nutrition sweet potatoes and yams are different too. Combined with roasting it at a higher temperature, the result is a recipe that takes only 45 … Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. If so, is the nutritional value for both varieties of sweet potato the same? the thing that I’m having the hardest time finding out is the nutritional info on the “yam” Are the carbs the same as the sweet potato or do they fall under the yam nutrition profile. Yams are higher in calories, carbohydrates and fiber and while they contain also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense or full of antioxidants as sweet potatoes are. Just like their name, sweet potatoes are sweet and sweeter than yams. Otherwise, they’re not closely related, said Alyssa Pike, manager of nutrition communications at the International Food Information Council Foundation . This explains why we (mistakenly) label one as a sweet potato and one as a yam. MickiS (author) from San Francisco on March 13, 2013: Thanks for the comment Claudia. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Combined with roasting it at a higher temperature, the result is a recipe that takes only 45 minutes rather than the usual 1 1/2 hours. 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). I previously talked about the cancer fighting properties of sweet potatoes (See Anti-Cancer Potential of Sweet Potato Proteins) and what would happen if you centered your diet around them (The Okinawa Diet: Living to 100).It seems that the only potential downside to eating too many sweet potatoes is that you could get yellow palms (or nose as you can see in the video, The Best Way to … Like yams, the differences vary little between the varieties. A roasted sweet potato. Most likely, all yams and sweet potatoes that you use from the grocery store are sweet potatoes. Yams are imported into the USA and Canada from the Caribbean or Latin America. Mineral comparison score is based on the number of minerals by which one or the other food is richer. :), I have yet to see the orange-fleshed sweet potato though. MickiS (author) from San Francisco on September 07, 2012: Yes, the nutritional data supplied above is for a raw yam, and among the different varieties of yams, this data varies very little. For instance we are assuming that less saturated fats is good for you. I forgot to ask. One cup of sweet potato contains about 105 calories and 15 percent of our daily fiber requirements. Yams usually have white or light beige flesh and skin that is brown and stringy, similar to the outer shell of a coconut. Around here, yams have several uses. The way you prepare your potatoes will determine how nutritious they are, but all types of potatoes can be a healthy source of fiber and essential nutrients when prepared and served with little or no added fat. It is an underground tuber that grows on the roots of a plant known botanically as Ipomoea batatas. Diocsorins can also protect airway epithelial cells from allergen destruction. Nutrition comparison for sweet potatoes vs russet potato. The two are commonly confused and mislabeled at the market, so most people in the U.S. have never eaten an actual yam (native to Africa). Not only are they great to eat but using the water used to boil sweet potatoes makes fantastic gravy! Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Although the sweet potatoes we're used to eating are usually having a white interior. All supports your information quite nicely. So should you opt for white or sweet potatoes? Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. 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. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. Depending on the variety, sweetpotato flesh can vary from white to orange and even purple. There are purple varieties of both vegetables. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet … Besides, there are also studies on mice (7, 8), showing that anthocianins extracted from purple sweet potato improve learning and memory, that is, they contribute to brain function improvement. It is rough and scaly and very low in beta carotene. Whether you opt for a sweet potato or a yam, either make a great alternative to potatoes. I had kind of grouped sweet potatoes and yams in my head before reading this Hub. First stared in the 30s of 20th Century, when Louisiana farmers had marked their sweet potatoes as “yam” to differentiate them from the other types of sweet potatoes, growing in other states. Apr 4, 2014 - Explore James Callahan's board "Yams VS Sweet Potatoes" on Pinterest. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. However, my recipe below makes it a bit more manageable. There are studies, demonstrating that white skinned sweet potatoes and yams improve glucose and lipid metabolism by decreasing insulin resistance (9, 10, 11, 12). Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. Eat sweet potatoes with a healthy source of fat like nuts, seeds, or avocados for maximum nutrient absorption. These vegetables both provide key nutrients, but one is a root and the other is a tuber. I like it all. Mineral Comparison. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. It is worthy to note, that both, sweet potato and yam have anti diabetic effect. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. A 1/2-cup serving of baked sweet potato … Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). I think I've never really eaten a yam before even though I had been buying a tuber named as such in the store! As you can easy see from the charts of comparison below in this part it’s a tie. You can tell it's a sweet potato because of the orange interior flesh. MickiS (author) from San Francisco on January 30, 2013: They are both vegetables. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. I have heard that there is more carotene in sweet potatoes(orange flesh) than in carrots. Kathryn Grace from San Francisco on September 07, 2014: Nicely done! 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. Sweet Potato vs. They're both potatoes he says. Both the purple and orange guys are also very low in fat, helping to keep you slim and trim. So, as you can already guess from what has been said, sweet potatoes and yams are completely different vegetables, although they have some similarities and their names are sometimes used interchangeably. Aren't yams & sweet potatoes classed as a vegetable as compared to a regular white fleshed potato? Thus, the orange sweet potatoes are often sold as 'yams,' but the USDA requires them to also contain 'sweet potato' (which is what they really are) in the labeling. 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. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. Thanks for your hub and recipe. Claudia Tello from Mexico on March 12, 2013: The fact that yams don't have starch makes me want to eat them! I also think that pumpkin pie and sweet potato pie taste very, very similar. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving. Here’s how these tubers compare — and why both deserve a place in your diet. When comparing the sweet potato nutrition facts with potato nutrition facts it is important to use the same portion size to help judge the similarities. This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. It differs greatly from the sweetpotato in taste, texture, appearance and family. I love baked sweet potatoes including the skins. I do know I have been cooking and eating sweet potatoes however. Here they are one of the ingredients for cakes, pastries, and ice cream. Sweet Potato vs. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. 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. All the varieties described below are technically sweet potatoes, though they’re often called yams. Inflammation Factor: The IF (Inflammation Factor) Rating™ estimates the inflammatory or anti-inflammatory potential of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact. Sweet potatoes can be incorporated into savory dishes to add some thickness and sweetness aside from being made into snacks. Thanks for the Hub! Half the yams lengthwise. I do not & my hubby doesn't like yams (yellow fleshed) even though the grocery store calls them sweet potatoes. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Like yams, the differences vary little between the varieties. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. See charts below for detailed information. It is sweeter than it’s close cousin, smaller too. keeps arising, so here is the truth. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. Nutrition in Sweet Potatoes and Yams Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. Sweet potato flesh, especially the soft varieties, is tender, sweet… 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 []. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". Yams have a lower GI than white potatoes, but both fall in the low category. August 9, 2018 / Nutrition. Purple Sweet Potatoes vs. Purple Yams Sweet potatoes are grown underground while yams grow on a vine above the ground, though yams do look like a tuber. Yams originated in Asia and Africa; nowadays they are common in the Caribbean and Central America. Yams and sweet potatoes have differences in both appearance, taste and origin. Nutrition comparison for sweet potatoes vs oatmeal. This is one of two types of sweet potatoes sold in US markets. The source for the nutritional information above is the United States Department of Agriculture (USDA). Roast for 45 minutes or until a fork easily pierces the interior. Thanks for the comment. Drizzle the yam with olive oil. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Next time I will. Where these two differ for the most part is in their phytonutrient profile. Infographic. Please consult your physician before beginning any diet. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Although the terms are often used interchangeably in America, sweet potatoes and yams are two different vegetables: Going back to Colonial times, African slaves called the sweet potato a yam after the familiar tuber in Africa. Components in Japanese Sweet Potato Tubers. The source for the nutritional information above is the United States Department of Agriculture (USDA). See more ideas about yams vs sweet potatoes, yams, potatoes. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. 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. Sweet, white. I, too, once thought that. The Difference Between A Sweet Potato And A Yam Sweet potatoes and yams are both tuber vegetables , meaning they grow underground as a modification of a plant’s root or stem. Thus, in macronutrients content yam is the winner. MickiS (author) from San Francisco on April 04, 2012: As I researching it, rjsadowski, I realized the same thing! 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 I am absolutely sure that just once you have seen tuberous root vegetable named yam in US supermarkets, but I am fairly sure that it has been a type of sweet potato. Yams have flesh that is much more starchy and much drier than the flesh of sweet potatoes. Pumpkin has 26 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 231 %. Carbohydrates and fiber. Types of Sweet Potatoes. Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min – exact time depends on how large the potato is). Simone Haruko Smith from San Francisco on April 04, 2012: How interesting! The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. From your description, I doubt that I have ever eaten a yam. Compared with yams, sweet potatoes are lower in calories and have far more … But which of these starchy foods has the best to offer in terms of nutrition? In the end, I have to rely on science for the answer, which it appears you have done as well. 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. If you would like to link to their page, you can find their article, "What is the Difference Between a Sweet Potato and a Yam?" I love to write about cooking, gluten-free recipes, tennis technique, and tennis strategies. 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 Nutrition comparison for sweet potatoes vs russet potato. Maybe someday soon. I'm not much of a fan since I tend to dislike sweet things, but perhaps it's time I give yams another try. Orange versus yellow is not an indicator of yam or sweet potato, by the way. Yam is higher in vitamins too than sweet potato, except for Vitamin A, Vitamin B2 and vitamin B5. Voted up and interesting, useful, awesome. 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. Sourc, Dietary fiber, Vitamin C, Potassium, and Manganese. Often, the copper skinned sweet potato is referred to as yam, or sweet potato yam, and these are a firmer version of sweet … MickiS (author) from San Francisco on June 21, 2012: Thanks for the comment, ytsenoh. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). 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.