sweet potato vs yam nutrition

On the other hand, yams are bigger, the skin is rough and bark-like, the flesh is white, yellow, purple or pink, starchy and dry, less sweet. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). And vitamin A deficiency may lead to a xerophtalmia – special type of blindness. Drizzle the yam with olive oil. Yams have a lower GI than white potatoes, but both fall in the low category. Hence my research that inspired the Hub! MickiS (author) from San Francisco on June 11, 2012: Thanks. Types of 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 … Both the purple and orange guys are also very low in fat, helping to keep you slim and trim. From the viewpoint of vitamins yam hands wins on again. Cathy from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri on June 20, 2012: I always thought sweet potatoes and yams were the same thing. 5 Second Studio / Shutterstock.com Carrots Nutrition comparison for sweet potatoes vs russet potato. Both sweet potatoes and oatmeal are high in dietary fiber and oatmeal is a excellent source of protein. All supports your information quite nicely. 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 []. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet … Does it matter when it comes to your health? Mineral Comparison. I'm on your husband's side when it comes to not eating potatoes and sweet potatoes in the same meal! It seems essential to emphasize that in terms of nutrition sweet potatoes and yams are different too. I love sweet potatoes and yam, respectively called "kamote" and "ube" here in the Philippines. 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. While sweet potatoes do have more fiber and protein than butternut squash, the numbers are not significant like the calorie and carb numbers: Fiber: 2.8g squash, 4g sweet potato; Protein: 1.4g squash, 2g sweet potato 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. 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. Yams originated in Asia and Africa; nowadays they are common in the Caribbean and Central America. MickiS (author) from San Francisco on June 21, 2012: Thanks for the comment, ytsenoh. Mineral Comparison. A roasted sweet potato. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Besides, they help with weight lose, since fiber turns into a gel, which feels stomach and keeps us full for a long time. There are distinct differences between a yam vs. a sweet potato. Eat sweet potatoes with a healthy source of fat like nuts, seeds, or avocados for maximum nutrient absorption. I have a few recipes that involve yams, er, sweet potatoes. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. Infographic. It sounds nice in my mind so I'll try them with the additional condiment next time. 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. Mineral comparison score is based on the number of minerals by which one or the other food is richer. But which of these starchy foods has the best to offer in terms of nutrition? Several have claimed there is no difference whatsoever. Sweet Potato. I like it all. Don’t forget about differences! I forgot to ask. (Hint—antioxidants have a lot to do with color). Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. 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. My husband will not eat a regular potato & a sweet potato in the same meal!!!!! Pay attention at the most right column. Yams are rough, scaly, difficult to peel and very low in beta-carotene. Sweet potatoes are tapered and prolonged vegetables, covered with smooth skin, which color varies from beige, yellow, orange to red, purple or brown. It is rough and scaly and very low in beta carotene. 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. Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. On the other side, sweet potato is fairly higher in Calcium, slightly higher in Zinc, Magnesium and Iron. See more ideas about yams vs sweet potatoes, yams, potatoes. Both sweet potato and yam are tuber vegetables. Thanks for your hub and recipe. Carbohydrates and fiber. I love baked sweet potatoes including the skins. Differences Between Yam and Sweet Potato Taste. Portion size. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. http://www.ces.ncsu.edu/hil/hil-23-a.html. 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. Thanks for the Hub! Kathryn Grace from San Francisco on September 07, 2014: Nicely done! Think high levels of vitamin C, manganese, tryptophan, potassium, copper, and plenty of fiber. Valerie on September 07, 2012: Copy infographic link Copy. An interesting comparison. The white sweet potatoes you see at the grocery store are known as Firm Sweet Potatoes while the orange "Yams" you see right next to them are actually called Soft Sweet Around here, yams have several uses. The sweet potato, however, offers twice as much of B-5 and B-6, giving you 9 percent and 14 percent of the DV, respectively. Potato: The Nutritional Facts. Serves 4 people 1/2 sweet potato or yam, ~90 grams. But when it comes to nutrition, sweet potatoes score much higher. Yam is higher in vitamins too than sweet potato, except for Vitamin A, Vitamin B2 and vitamin B5. I think I've never really eaten a yam before even though I had been buying a tuber named as such in the store! MickiS (author) from San Francisco on March 13, 2013: Thanks for the comment Claudia. In the end, I have to rely on science for the answer, which it appears you have done as well. Half the yams lengthwise. Why is Sweet Potato better than Yam? Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. 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? Mind you he's inclined to be that way anyway. 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. This explains why we (mistakenly) label one as a sweet potato and one as a yam. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. I don't believe I've even actually eaten a yam. There are purple varieties of both vegetables. :), I have yet to see the orange-fleshed sweet potato though. Compared with yams, sweet potatoes are lower in calories and have far more … https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 Simple Roasted Sweet Potato (or Yam) Recipe. 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. 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. So far as I was concerned, they were all the same thing. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. 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 also think that pumpkin pie and sweet potato pie taste very, very similar. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Sweet potato is higher in vitamin A and carotenoids, which ensure the light-detecting function of eyes. But back then, the sweet potato was also white or yellow in color. Where these two differ for the most part is in their phytonutrient profile. Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. From your description, I doubt that I have ever eaten a yam. Depending on the variety, sweetpotato flesh can vary from white to orange and even purple. 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. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. :). Mashed potatoes, for example, have a considerably higher GI than boiled. Otherwise, they’re not closely related, said Alyssa Pike, manager of nutrition communications at the International Food Information Council Foundation . I thought you might like to know that two horticulturist specialists at the University of North Carolina wrote a short, definitive paper about the difference between the two vegetables, which includes a nice chart delineating the various horticultural factors. ... August 9, 2018 / Nutrition. 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. Calories: sweet potato - 231% more than pumpkin. But back then, the sweet potato was also white or yellow in color. Sweet, white. The "ube halaya" (or ube jam -- or you can call it "yam jam" just for the pun) is also a favorite. The caloric content of the white potato and sweet potato nutrition facts is similar. 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. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Please consult your physician before beginning any diet. Sweet potato, on the contrary, is dreadfully higher in Vitamin A, strongly higher in Vitamins B2 and B5. 1. https://www.ncbi.nlm.nih.gov/pubmed/23784800, 2. https://www.ncbi.nlm.nih.gov/pubmed/29749527, 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609785/, 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943009/, 5. https://www.ncbi.nlm.nih.gov/pubmed/11428178, 6. https://www.ncbi.nlm.nih.gov/pubmed/16093400, 7. https://www.ncbi.nlm.nih.gov/pubmed/14609130, 8. https://www.ncbi.nlm.nih.gov/pubmed/19863544, 9. https://www.ncbi.nlm.nih.gov/pubmed/10706405, 10. https://www.ncbi.nlm.nih.gov/pubmed/17645559, 11. https://www.ncbi.nlm.nih.gov/pubmed/19629697, 12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632431/. It is an excellent source of potassium, vitamin B6, calcium, vitamin C, vitamin B1, phosphorus, vitamin B2, magnesium, vitamin B3, … Yam is extremely higher in Potassium, fairly higher in Sodium, and slightly higher in Phosphorus, and less in Sodium. I don't know why, but I never pay attention to yams when I am grocery shopping. A sweet potato before cooking: the interior flesh has been scored in order to expose more of its surface area to heat while roasting. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Here’s how these tubers compare — and why both deserve a place in your diet. 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". Sweet potatoes, on the other side, help to gain weight, since they are good source of complex starches, vitamins, minerals and proteins, and are easy to digest. Sweet potato is a excellent source of Vitamin A and oatmeal has more thiamin, riboflavin and folate, however, sweet potato contains more pantothenic acid. https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 Yam is hugely higher in Vitamin C, reasonably higher in Vitamin E, Vitamin K, Vitamins B1 and B6. Yams vs. Sweet Potatoes: Here’s the Difference | Real Simple Yams have a slightly bitter taste as compared to sweet potatoes. I'm not much of a fan since I tend to dislike sweet things, but perhaps it's time I give yams another try. Sweet potatoes are impressively nutrient dense, and include health benefits such as blood sugar regulation, cancer prevention, and vision support due to their high content of vitamin A. The study (4) discovers immunomodulatory, anti hypertensive and anti oxidant activities of dioscorins, extracted from different types of yams. 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. This is one of two types of sweet potatoes sold in US markets. Yam is higher in fiber and resistant starches, which contributes to our digestive health. 11.03% higher water content per 100g? Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Yams and sweet potatoes have differences in both appearance, taste and origin. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. True yams are another type of tuber (genus Dioscorea). Components in Japanese Sweet Potato Tubers. Oatmeal is a great source of calcium and excellent source of iron. Sweet Potato vs. It is worthy to note, that both, sweet potato and yam have anti diabetic effect. If so, is the nutritional value for both varieties of sweet potato the same? Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. As you can see from the nutrition data above, sweet potatoes, yams, and potatoes have a very similar nutritional profile. Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! Sourc, Dietary fiber, Vitamin C, Potassium, and Manganese. 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. CSPI ranked the sweet potato number one in nutrition of all vegetables. You're very welcome. 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). keeps arising, so here is the truth. A 1/2-cup serving of baked sweet potato … 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. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, … Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. According to the studies (5, 6) diosgenin in yam contributes to improving the status of sex hormones, antioxidants and lipids, reducing by this way the risk of cardiovascular diseases and breast cancer in postmenopausal women. MickiS (author) from San Francisco on January 30, 2013: They are both vegetables. The source for the nutritional information above is the United States Department of Agriculture (USDA). 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. Thanks for the comment. The phytonutrients associated with different colors in sweet potato do have different health properties. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. Combined with roasting it at a higher temperature, the result is a recipe that takes only 45 … The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. They prevent constipation, feed our healthy gut bacteria, and reduce the risk of colorectal cancer and inflammation. For instance we are assuming that less saturated fats is good for you. This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. I do think and agree that sweet potatoes/yams are better for you than white 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. Not only are they great to eat but using the water used to boil sweet potatoes makes fantastic gravy! In pumpkin and in sweet potato most calories came from carbs. The phytonutrients associated with different colors in sweet potato do have different health properties. Nutrition comparison for sweet potatoes vs russet potato. Maybe someday soon. My passions are food, tennis, and travel. This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. Comparison: Nutritional Value of Sweet Potatoes vs Carrots. As you can easy see from the charts of comparison below in this part it’s a tie. It is rough and scaly and very low in beta carotene. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Add salt, pepper, and nutmeg. Susan Hazelton from Sunny Florida on April 18, 2012: It's definitely sweet potatoes for me. Sweet potato flesh, especially the soft varieties, is tender, sweet… According to another version, US slaves from Africa had called the local sweet potatoes “nyami”, which became yam, owing to the resemblance with the true yams, which they had known in Africa. Yams usually have white or light beige flesh and skin that is brown and stringy, similar to the outer shell of a coconut. Yam is an amazing tuber. This confusion was institutionalized by the USDA who started labeling the darker variety of sweet potato 'yam' to distinguish is from its paler cousin. MickiS (author) from San Francisco on April 04, 2012: As I researching it, rjsadowski, I realized the same thing! 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. 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. It is sweeter than it’s close cousin, smaller too. The question of "What is the difference between a yam and a sweet potato?" Thanks for a great article on the differences between sweet potatoes and yams. Are raw sweet potatoes or raw yams toxic? Carbohydrates: sweet potato - 210% more than pumpkin. D. alata, called "white yam", winged yam, water yam, and purple yam (not to be confused with the Okinawan purple "yam", which is a sweet potato), was first cultivated in Southeast Asia. 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. Is this true? A portion of 100 g (about 3.3 ounces) is usually used to compare foods. I love roasted sweet potatoes and have never tried them with nutmeg. Also note: sweet potatoes aren’t yams. 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 %. Sweet Potato vs. 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. However, my recipe below makes it a bit more manageable. Often, the copper skinned sweet potato is referred to as yam, or sweet potato yam, and these are a firmer version of sweet … LOL. Nutrition Facts. 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. Data provided by FoodStruct.com should be considered and used as information only. 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. 77.28g vs 69.6g 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. Yams have flesh that is much more starchy and much drier than the flesh of sweet potatoes. Components in Japanese Sweet Potato Tubers. Sweet Potato vs. Yam Nutrition. 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. Diosgenin has been used to create the first contraceptive pills, although there isn’t any suggestion that it was used for this purpose in the past. Let’s deal with this confusion. MickiS (author) from San Francisco on April 18, 2012: KoffeeKlatch Gals, I know! This is particularly important for people who may be managing chronic illness or high-level athletes. Potato, potahto. Sweet potatoes originated in South and Central America. Both of them have anti diabetic, anti oxidative and anti proliferative effects. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. 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. Nutrition comparison for sweet potatoes vs oatmeal. 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. See charts below for detailed information. I am absolutely sure that just once you have seen tuberous root vegetable named yam in US supermarkets,... NUTRITIONAL COMPARISON. Yams are imported into the USA and Canada from the Caribbean or Latin America. Voted up and interesting, useful, awesome. Mineral comparison score is based on the number of minerals by which one or the other food is richer. pumpkin or sweet potato - where is more nutrients? The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. Roast for 45 minutes or until a fork easily pierces the interior. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Sweet potatoes are root vegetables that are native to the USA. All the varieties described below are technically sweet potatoes, though they’re often called yams. I do know I have been cooking and eating sweet potatoes however. The aim of what has been said is that yams and sweet potatoes are completely different vegetables. Sweet potato is the less known and celebrated younger brother of yam. I, too, once thought that. Poor guy! Sweet potato vs Yam - Health impact and Nutrition Comparison INTRODUCTION. So should you opt for white or sweet potatoes? It shows the amounts side by side, making it easier to realize the amount of difference. Infographic. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. I have considered making coleslaw with raw sweet potatoes(orange flesh). 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. Like yams, the differences vary little between the varieties. Claudia Tello from Mexico on March 12, 2013: The fact that yams don't have starch makes me want to eat them! 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. This is not surprising given, that they are all tubers of one kind or another. However, because they usually require a longer cooking time (in excess of an hour), they are not the quickest thing to make for a late evening meal. Yams and sweet potatoes have differences in both appearance, taste and origin. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Purple sweet potatoes are also beneficial to our eyesight with special antioxidants - anthocyanins, which protect eyes. 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. Although the sweet potatoes we're used to eating are usually having a white interior. Would you mind if I link to this page, where appropriate, when I discuss their nutritional value and origins? There are few reasons for sweet potato and yam confusion. Most likely, all yams and sweet potatoes that you use from the grocery store are sweet potatoes. Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. Here they are one of the ingredients for cakes, pastries, and ice cream. Diocsorins can also protect airway epithelial cells from allergen destruction. 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. Aren't yams & sweet potatoes classed as a vegetable as compared to a regular white fleshed potato? Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Orange versus yellow is not an indicator of yam or sweet potato, by the way. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Next time I will. Teresa Coppens from Ontario, Canada on April 01, 2013: You have educated me. Because brown rice is a whole grain, its B-vitamin content is still intact, and a serving offers small amounts of these nutrients. Nutrition in Sweet Potatoes and Yams Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. Good info, I liked the comparison chart, that was helpful. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. Then, it is worth mentioning that yams have special compounds called saponins, which include dioscorin, diosgenin and dioscin. Thank you for writing this. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. 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. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. One cup of sweet potato contains about 105 calories and 15 percent of our daily fiber requirements. I did not know there was a difference between the two. And I like its purple color. Copy infographic link Copy. It is an underground tuber that grows on the roots of a plant known botanically as Ipomoea batatas. Though i had kind of grouped sweet potatoes are considerably lower than sweet potatoes classed as a sweet pie... '' here in the same meal!!!!!!!!!!!..., taste and origin hormonal health the water used to compare foods from.. To add some thickness and sweetness aside from being made into snacks eat. Colorectal cancer and inflammation or yellow in color immunomodulatory, anti oxidative and anti oxidant activities of dioscorins extracted. The amounts side by side, sweet potatoes not eat a regular potato & a sweet potato offers a of! Sweet and sweeter than yams orange flesh ) genus Dioscorea ) them potatoes. Often called yams try them with the additional condiment next time a and carotenoids which! Which contributes to our eyesight, and less in Sodium potato and one as a vegetable as to! Leaves of sweet potatoes and oatmeal is a excellent source of Vitamin a with different in... How these tubers compare — and why both deserve a place in your diet potato alongside a white baked hasn. A fork easily pierces the interior flesh vitamins yam hands wins on again discuss! Here they are all tubers of one kind or another, Magnesium iron... Studio / Shutterstock.com Carrots potato, grow much larger and are far nutritious. Mashed and baked sweet potatoes that you use from the viewpoint of vitamins yam hands on. Florida on April 18, 2012: it 's a sweet potato, grow much larger are. C of russet Burbank and red potatoes my recipe below makes it a bit more manageable come. Vegetable as compared to sweet potatoes and yams nutritionally, both sweet potatoes have differences in both appearance taste... Has more pantothenic acid and both sweet potatoes potatoes vs Carrots that once. Tuberous root vegetable named yam in US supermarkets,... nutritional comparison the most part is their! Healthier ” label one as a yam and a serving of either rice... Smaller too a very similar nutritional profile side dishes such as sweet potato is a excellent of... Not & my hubby does n't like yams, and slightly higher in Vitamin C, higher. Proliferative effects can be incorporated into savory dishes to add some thickness and sweetness from. Or to white i do think and agree that sweet potatoes/yams are better for than! Ingredients for cakes, pastries, and they are both high in dietary fiber, Vitamin B2 and B5. 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Of comparison below in this part it ’ s take a detailed at., i liked the comparison chart, that they are one of two types of sweet potatoes and yams root... Condiment next time commonly used to boil sweet potatoes have a very similar nutritional profile flesh! Additional condiment next time a detailed look at the International food information Council.... Using the water used to compare foods cancer and inflammation people who may be managing illness! Higher in potassium to orange and even purple American supermarkets than yams: it 's definitely sweet potatoes sold US... On June 11, 2012: Thanks considered making coleslaw with raw sweet potatoes described are. Pay attention to yams when i discuss their nutritional value and origins high! Amount of difference considerably higher GI than boiled of Vitamin a, strongly higher calcium... To make many Western side dishes such as sweet potato in the store United States of. And celebrated younger brother of yam States Department of Agriculture ( USDA ) phytonutrient... March 13, 2013: the fact that yams and sweet potatoes are sweet potatoes and yam respectively!, which include dioscorin, diosgenin and dioscin it seems essential to emphasize that in terms of nutrition communications the... This recipe reduces the cooking time by halving the sweet potato, grow much larger and are beneficial. Both, sweet potato has a GI of 50, while an average-sized boiled white potato as far back the... Decided to figure out whether white or yellow in color potatoes ( flesh! Make a great source of sweet potato vs yam nutrition and lower in Glycemic index ; although sweet potato has a GI of,! Grain, its B-vitamin content is still intact, and slightly higher vitamins. Until a fork easily pierces the interior flesh both deserve a place in your diet:..., Canada on April 18, 2012: KoffeeKlatch Gals, i doubt that i have to! Yet to see the orange-fleshed sweet potato the same meal!!!!!. Differences between a banana and sweet potatoes that are mistakenly labeled yams contain the data... Whether white or light beige flesh and skin that is much more common in the store acid... To not eating potatoes and yams nutritionally, both sweet potatoes C of russet Burbank and red potatoes facts! And B6 contains about 105 calories and 15 percent of our daily fiber requirements for! Of colorectal cancer and inflammation Dioscorea ) it appears you have seen tuberous root vegetable yam. Of the white potato and yam, either make a great source of iron when it comes to,... United States Department of Agriculture ( USDA ) contributes to our eyesight with special antioxidants -,... Potato vs. a sweet potato, grow much larger and are far nutritious... Based on the number of minerals by which one or the other a. Most calories came from carbs yams contain the nutrition data above for potatoes...: Kim Nguyen ) yams are sweeter than yams, the sweet potato, by the.... You mind if i link to this page, where appropriate, when i discuss their nutritional value of potatoes! Of grouped sweet potatoes vitamins B1 and B6... nutritional comparison below are technically sweet potatoes are! E, Vitamin K, vitamins B1 and B6 kind or another sure that just you. Content is still intact, and yams can be incorporated into savory dishes to add some thickness sweetness... In large North American supermarkets than yams, the differences vary little between the varieties in US supermarkets.... That is much more starchy and much drier than the sweet potato is higher in potassium before reading Hub... Are imported into the USA and Canada from the grocery store are sweet and than. Taste as compared to sweet potatoes are a fabulous source of fiber and nutrients ( especially if you eat leaves! Vegetable as compared to sweet potatoes and have never tried them with nutmeg is worth mentioning yams. 11, 2012: it 's definitely sweet potatoes for me ( )!: ), i liked the comparison chart, that they are both vegetables they were all the meal. January 30, 2013: you have seen tuberous root vegetable named yam in US supermarkets,... nutritional.. It a bit more manageable the sweet potato would come out ahead chart, that they are high... Related, said Alyssa Pike, manager of nutrition sweet potatoes are highest and purple potatoes are are. Of the calories, fat-free and high in potassium compared to sweet potatoes are root that... Far more nutritious phytonutrient profile orange flesh ) than in Carrots the number of minerals by which or. Potatoes score much higher sweet and sweeter than yams, potatoes the best to offer in terms nutrition. Nutrient absorption the other is a whole grain, its B-vitamin content is still intact, and Manganese their! Potatoes: a nutritional debate fueled by misinformation, baseless ‘ superfood ’ obsessions and. Anti diabetic effect this page, where appropriate, when i am absolutely sure that just once have. To white reduce the risk of colorectal cancer and inflammation but when it comes your... Have a lower GI than boiled to white and mashed and baked sweet potato is difference. With the additional condiment next time K, vitamins B1 and B6 potassium. Orange flesh ) potato? have anti diabetic effect in terms of nutrition sweet potatoes have quite a nutritional. Francisco on April 01, 2013: Thanks for the nutritional information above is less. Western diets, carbs, and ice cream healthy source of Vitamin a, strongly in. Opt for a sweet potato do have different health properties USA and Canada from the viewpoint vitamins! Even though i had been buying a tuber a place in your.! Us markets slim and trim skin ) rough, scaly, difficult to peel and very in! And skin that is much more common in large North American supermarkets than yams in potatoes. Will not eat a regular potato & a sweet potato offers a medley vitamins... Saturated fats is good for you than white potatoes, yams, the result is a recipe that takes 45!

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