Sweet potatoes contain carbohydrates, protein, fiber, and minimal fat, Studies have shown that antioxidants may protect against diabetes, heart disease, and cancer, The Delicious Morel Mushroom: A Fungus Anyone Can Love. Fun Fact: North Carolina is America’s largest producer of the sweet potato. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. Studies have shown that antioxidants may protect against diabetes, heart disease, and cancer. So, what’s on the menu for dinner tonight? Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Sweet Potato. The nutritional value of the root vegetables makes them important as well. Sweet Potato vs. Yam Nutrition. In fact, the majority of the 600 types of yams still come mainly from Africa, although they are also imported from the Caribbean and South America. Sweet potatoes or yams? Required fields are marked *, © VeggieShake.com 2018 All rights reserved. It is rough and scaly and very low in beta carotene. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Some yams are the size and shape of small potatoes, while others can grow up to 1.5m (nearly 5ft) in length and weigh over 100lbs (70kg). It differs greatly from the sweetpotato in taste, texture, appearance and family. To achieve maximum weight loss, pair the consumption of sweet potatoes with a healthy diet and regular exercise. The cooking method used changes the glycemic index rating, as do additional condiments. In New Zealand, sweet potatoes are known by their Maori name: kumara. Today, yams are grown around the world, but West Africa is still where most yam crops—nearly 95%—are grown. 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. There are distinct differences between a yam vs. a sweet potato. If you read this far, you should follow us: "Sweet Potato vs Yam." Yams are slightly higher in carb content. Sweet potatoes and yams are the roots of sweet potato and yam plants or vines. Yams contain fiber, which can help maintain a healthy digestive system and reduce the risk of obesity, diabetes, and heart disease. It is an underground tuber that grows on the roots of a plant known botanically as Ipomoea batatas. 2g. 4 Dec 2020. 0g. 32.0mg. Part of the morning glory family of veggies, sweet potatoes (Ipomoea batatas) are tuberous root vegetables that originated in South America. One serving of sweet potato fills you up with almost all the vitamin A you need in a day. 21g. Soft, orange-fleshed sweet potatoes are sweeter than firm, white-fleshed sweet potatoes. 50.0mg. Sweet potatoes are root vegetables that are native to the USA. Now it’s time to check in with your taste buds, which may just have to be the deciding factor. True yams can be harder to hunt for in the United States, but international and ethnic grocers might have them, and grocery stores like Whole Foods and Trader Joe’s are getting better about stocking these coveted starches depending on the season. Potato, potahto. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet potatoes, which are starchy and have a thin outer skin just like red potatoes and russets but taste sweeter. Though sweet potatoes and yams are both root vegetables, they taste different, have different nutritional qualities, and come from different plant families. 0g. Sweet potatoes are longer than potatoes and sport a smooth coat and variety of skin colors. 60.0mg. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. Sweet potatoes contain more vitamin C and beta-carotene, the carotenoid the body transforms into vitamin A. The cornea can become dry, leading to issues with vision. 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. Has more fat, carbs, fiber, potassium, vitamin C, vitamin B6, and vitamin E than sweet potatoes do. (When both varieties of sweet potato were first commercially sold in North America, producers wanted a simple way to differentiate between the two, and so began calling the soft, orange-fleshed variety a "yam," as some West African slaves did.). Here’s how these tubers compare — and why both deserve a place in your diet. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Depending on the variety, sweetpotato flesh can vary from white to orange and even purple. You’ve got it. West African slaves in the U.S. often called sweet potatoes yams because they looked similar to the yams found in West Africa. It is important to add sweet potatoes to your diet to make sure you get the recommended daily dose of vitamin A, which is essential for eye health. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). Versatile; flavor easily altered by cooking methods. Does it matter when it comes to your health? Studies have demonstrated that antioxidants such as beta-carotene, vitamin C, and vitamin E support eye health and prevent damage. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latino communities. See more ideas about yams vs sweet potatoes, yams, 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. 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 []. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. Boiled sweet potatoes and yams have relatively low GI ratings (44 and 35, respectively), while peeled and baked sweet potatoes have a high GI rating (94), as do peeled and roasted yams (77). It is common for both to be baked, roasted, grilled, boiled, fried, or cooked in a variety of other ways. Both sweet potato and yam are tuber vegetables. There are hundreds of yam varieties, but most were originally native to Africa and Asia. Several studies have shown that vitamin A supplementation reduces mortality among children who have acute measles or an immunodeficiency disorder. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Nutrition Facts. Dorling Kindersley/Getty Images Real yams … Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. 1g. Yams are rough, scaly, difficult to peel and very low in beta-carotene. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Sweet potato is lower in Saturated Fat (difference - 0.034g) Which food is lower in glycemic index? 6g. 4g. Yams are also rich in manganese, copper, and potassium. 9.0mg. In fact, it’s the state vegetable! Yams surpass sweet potatoes in size and can grow as large as 5 feet. Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. Yams contain similar nutrients in different amounts. Starchier and more potato-like, usually not very sweet. Sweet potatoes are thought to have originated in Central or South America, but the vast majority of today's sweet potato production comes from China. Sweet potatoes contain carbohydrates, protein, fiber, and minimal fat. In the U.S., nearly 40% of the country's sweet potatoes are grown in North Carolina. 116. Eating three or more servings of foods that contain these vitamins may reduce the risk and progression of macular degeneration, an eye disease that causes vision loss. Antioxidants can help our bodies in many ways by reducing the risk of chronic disease and preventing damage to cells. Copper supports the production of proteins such as hemoglobin, elastin, and collagen. The confusion began when African slaves in the United States started to call sweet potatos “nyami,” or “yam” in English, because it was so similar to the yams they used to eat in Africa. There are two primary types of sweet potatoes: dark orange-flesh sweet potatoes and golden white-flesh sweet potatoes. Very nutritious. Originally we had only the tan sweet potato with the tan flesh in the U.S. Sweet potatoes and sweet … A cup of raw, cubed yams contains 42 grams of carbs and 2 grams of protein. Sweet potato is the less known and celebrated younger brother of yam. 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 7g. Sugars. 97. Total Carbohydrates. Very nutritious. Components in Japanese Sweet Potato Tubers. Protein. Yams have a slightly bitter taste as compared to sweet potatoes. Sweet Potato Yam Russet Potato; Calories. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sweet Potato vs. Adding sweet potatoes to your diet can give your weight-loss goals an extra kick because the high nutritional content of sweet potatoes and fiber promote satiety and cut cravings. There are 130 calories in 1 medium sweet potato (130 g) of Ham's Yam's Sweet Potatoes. Diffen.com. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. 90. Sweet potatoes and yams can be eaten by vegans and paleo dieters, but paleo dieters who are also trying to lose weight by cutting carbs are told to eat both vegetables in moderation or not at all. 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 Sweet potatoes can boost your immune system thanks to the amounts of vitamin C and vitamin A they contain. They can be made into main dishes, side dishes, or desserts. The yam is a monocot from the Dioscoreaceae family that is related to lilies and grasses. Caiapo, an extract of white sweet potatoes, has been studied to evaluate tolerability and efficacy in the treatment of patients with type 2 diabetes. Sweet, white. Foods high in beta-carotene can restore vision. Austrian researchers showed that the group of participants who took a daily dose of sweet potato had lower blood sugar levels compared to the group that received the placebo. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. Fiber also slows the absorption of sugar to help prevent spikes and crashes in blood sugar levels. Choline, an essential nutrient present in sweet potatoes, helps with sleep, muscle movement, learning, and memory. 0g. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Sweet potato is lower in glycemic index (difference - 5) The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. Differences Between Yam and Sweet Potato Taste. 4.0mg. They are low in fat and contain vitamin B6, which plays a role in the biochemical processes responsible for the synthesis of proteins and red blood cells. Apr 4, 2014 - Explore James Callahan's board "Yams VS Sweet Potatoes" on Pinterest. ... August 9, 2018 / Nutrition. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. Sweet potatoes come in those colors too! Nutrition comparison for sweet potatoes vs russet potato. 27g. In addition to these great benefits, a Korean study revealed that sweet potatoes could also enhance brain function and improve memory. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat . Edit or create new comparisons in your area of expertise. 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). 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. yam: what’s the difference? 21g. The following video gives a brief history of yams and shows purple yams being used in Jamaican home cooking. -. Studies have shown that high-fiber diets can improve blood sugar, lipid, and insulin levels in type 2 diabetics. Brimming with health benefits, the sweet potato and yam are equal contenders. Yams are also root vegetables, specifically tubers of the Dioscorea genus, that were originally harvested in Asia and Africa. Yams can also offer health benefits, but having less vitamin C and beta-carotene they cannot offer the same immunity boost. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Yams have more calories than sweet potatoes do per serving, but the main difference between yams and sweet potatoes is the vitamin content. 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). Both sweet potatoes and yams are very nutritious, but in slightly different ways. Both are around the size of regular potatoes, though usually skinnier and with tapered ends. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. The first is softer and sweeter than the second, and the most popular of the varieties of sweet potato in the United States. A deficiency of vitamin A can lead to dry eyes, night blindness, and vision loss in severe cases. Differences between sweet potato and yam. Skins may be dark brown or light pink; insides white, yellow, purple, or pink. Dietary Fiber. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Both sweet potatoes and yams are very nutritious, but in slightly different ways. The flesh also varies depending on the type from purple to … Sweet potatoes (Ipomoea batatas) truly match the description \"delicious and nutritious.\" These tasty veggies are packed with vitamins and nutrients and are sweet to eat.