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