Potato: The Nutritional Facts 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. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Compared with yams, sweet potatoes are lower in calories and have far more … This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. MickiS (author) from San Francisco on March 13, 2013: Thanks for the comment Claudia. Is this true? Maybe someday soon. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Nutrition in Sweet Potatoes and Yams Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. I love sweet potatoes and yam, respectively called "kamote" and "ube" here in the Philippines. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. I have considered making coleslaw with raw sweet potatoes(orange flesh). The study (4) discovers immunomodulatory, anti hypertensive and anti oxidant activities of dioscorins, extracted from different types of yams. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. Around here, yams have several uses. 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. But which of these starchy foods has the best to offer in terms of nutrition? August 9, 2018 / Nutrition. Sweet potato vs Yam - Health impact and Nutrition Comparison INTRODUCTION. Whether you opt for a sweet potato or a yam, either make a great alternative to potatoes. Yams have a slightly bitter taste as compared to sweet potatoes. Copy infographic link Copy. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Yams have flesh that is much more starchy and much drier than the flesh of sweet potatoes. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. So should you opt for white or sweet potatoes? The question of "What is the difference between a yam and a sweet potato?" 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. It shows the amounts side by side, making it easier to realize the amount of difference. All supports your information quite nicely. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Sweet Potato vs. Yam Nutrition. Good info, I liked the comparison chart, that was helpful. 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. Simple Roasted Sweet Potato (or Yam) Recipe. 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. Are raw sweet potatoes or raw yams toxic? It is rough and scaly and very low in beta carotene. :). Types of Sweet Potatoes. Sweet potatoes are tapered and prolonged vegetables, covered with smooth skin, which color varies from beige, yellow, orange to red, purple or brown. Claudia Tello from Mexico on March 12, 2013: The fact that yams don't have starch makes me want to eat them! Yams usually have white or light beige flesh and skin that is brown and stringy, similar to the outer shell of a coconut. 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 … Thus, in macronutrients content yam is the winner. 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". 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. Mineral comparison score is based on the number of minerals by which one or the other food is richer. 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. at http://www.ces.ncsu.edu/hil/hil-23-a.html. This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. Voted up and interesting, useful, awesome. Sweet potato, on the contrary, is dreadfully higher in Vitamin A, strongly higher in Vitamins B2 and B5. For instance we are assuming that less saturated fats is good for you. In pumpkin and in sweet potato most calories came from carbs. I have a few recipes that involve yams, er, sweet potatoes. The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). Both of them have anti diabetic, anti oxidative and anti proliferative effects. Sweet potatoes are potatoes are cousins, and they are both high in starch. Think high levels of vitamin C, manganese, tryptophan, potassium, copper, and plenty of fiber. 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. Kathryn Grace from San Francisco on September 07, 2014: Nicely done! Although not grown in the same quantities as the African yams, it has the largest distribution worldwide of any cultivated yam, being grown in Asia, the Pacific islands, Africa, and the West Indies. Depending on the variety, sweetpotato flesh can vary from white to orange and even purple. ... August 9, 2018 / Nutrition. 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. I don't know why, but I never pay attention to yams when I am grocery shopping. The phytonutrients associated with different colors in sweet potato do have different health properties. Comparison: Nutritional Value of Sweet Potatoes vs Carrots. 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. The flesh also varies depending on the type from purple to orange or to white. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Not only are they great to eat but using the water used to boil sweet potatoes makes fantastic gravy! Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Mineral comparison score is based on the number of minerals by which one or the other food is richer. 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 potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. I am absolutely sure that just once you have seen tuberous root vegetable named yam in US supermarkets,... NUTRITIONAL COMPARISON. In vitro and in vivo studies on mice claim that anthocianins, extracted from purple sweet potatoes, have slowed the growth of stomach, bladder, colon, colorectal and breast cancer cells (1, 2, 3), have significant anti proliferative and anti metastatic effects, preventing and protecting by this way from different types of cancer. 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. Poor guy! 77.28g vs 69.6g My husband will not eat a regular potato & a sweet potato in the same meal!!!!! Sweet Potato vs. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, … These vegetables both provide key nutrients, but one is a root and the other is a tuber. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Purple sweet potatoes are also beneficial to our eyesight with special antioxidants - anthocyanins, which protect eyes. The source for the nutritional information above is the United States Department of Agriculture (USDA). 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. I did not know there was a difference between the two. Thank you for writing this. 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. Let’s deal with this confusion. Differences Between Yam and Sweet Potato Taste. 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. 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. Sweet Potato vs. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Also note: sweet potatoes aren’t yams. Nutrition Facts. Aren't yams & sweet potatoes classed as a vegetable as compared to a regular white fleshed potato? This is one of two types of sweet potatoes sold in US markets. I have heard that there is more carotene in sweet potatoes(orange flesh) than in carrots. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. 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). 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. 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. It seems essential to emphasize that in terms of nutrition sweet potatoes and yams are different too. 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). Danette Watt from Illinois on June 11, 2012: I'm sure I'm not alone when I say that I thought sweet potatoes and yams were the same thing (hence your hub!). Often, the copper skinned sweet potato is referred to as yam, or sweet potato yam, and these are a firmer version of sweet … 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. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. And furthermore, you have never tasted or even seen real yam, unless you haven’t bought it in special ethnic or international markets. Orange versus yellow is not an indicator of yam or sweet potato, by the way. Combined with roasting it at a higher temperature, the result is a recipe that takes only 45 … Yam is an amazing tuber. In the end, I have to rely on science for the answer, which it appears you have done as well. Sweet potatoes can be incorporated into savory dishes to add some thickness and sweetness aside from being made into snacks. Most likely, all yams and sweet potatoes that you use from the grocery store are sweet potatoes. Drizzle the yam with olive oil. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. (Hint—antioxidants have a lot to do with color). Infographic. Hence my research that inspired the Hub! It differs greatly from the sweetpotato in taste, texture, appearance and family. 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. 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. However, my recipe below makes it a bit more manageable. Yams are rough, scaly, difficult to peel and very low in beta-carotene. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Thanks for the comment. 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?" Like yams, the differences vary little between the varieties. Otherwise, they’re not closely related, said Alyssa Pike, manager of nutrition communications at the International Food Information Council Foundation . Sweet potatoes are root vegetables that are native to the USA. Sweet, white. I love to write about cooking, gluten-free recipes, tennis technique, and tennis strategies. There are distinct differences between a yam vs. a sweet potato. MickiS (author) from San Francisco on June 11, 2012: Thanks. Carbohydrates: sweet potato - 210% more than pumpkin. All the varieties described below are technically sweet potatoes, though they’re often called yams. Infographic. 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. Thanks for the Hub! Yam is higher in fiber and resistant starches, which contributes to our digestive health. Next time I will. 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. 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 MickiS (author) from San Francisco on April 18, 2012: KoffeeKlatch Gals, I know! Carbohydrates and fiber. It is worthy to note, that both, sweet potato and yam have anti diabetic effect. True yams are another type of tuber (genus Dioscorea). And vitamin A deficiency may lead to a xerophtalmia – special type of blindness. Both sweet potato and yam are tuber vegetables. 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 A 1/2-cup serving of baked sweet potato … 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. Besides sweet potatoes contribute to our eyesight, and yams are very useful for women hormonal health. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. But back then, the sweet potato was also white or yellow in color. Components in Japanese Sweet Potato Tubers. Sweet potato flesh, especially the soft varieties, is tender, sweet… 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. 5 Second Studio / Shutterstock.com Carrots Yams originated in Asia and Africa; nowadays they are common in the Caribbean and Central America. 11.03% higher water content per 100g? https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Potato: The Nutritional Facts. MickiS (author) from San Francisco on June 21, 2012: Thanks for the comment, ytsenoh. Sweet Potato. This is particularly important for people who may be managing chronic illness or high-level athletes. Yams vs. Sweet Potatoes: Here’s the Difference | Real Simple Yam is higher in Fiber, lower in Sugars, Sodium, and Glycemic index; although sweet potato is lower in Saturated Fat. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. One cup of sweet potato contains about 105 calories and 15 percent of our daily fiber requirements. 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. LOL. And I like its purple color. 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. 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. pumpkin or sweet potato - where is more nutrients? Nutrition comparison for sweet potatoes vs russet potato. Oatmeal is a great source of calcium and excellent source of iron. Cathy from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri on June 20, 2012: I always thought sweet potatoes and yams were the same thing. 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 a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. I also think that pumpkin pie and sweet potato pie taste very, very similar. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet … 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. This confusion was institutionalized by the USDA who started labeling the darker variety of sweet potato 'yam' to distinguish is from its paler cousin. Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! You're very welcome. But when it comes to nutrition, sweet potatoes score much higher. So far as I was concerned, they were all the same thing. 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. 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). Diocsorins can also protect airway epithelial cells from allergen destruction. https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 Half the yams lengthwise. Sourc, Dietary fiber, Vitamin C, Potassium, and Manganese. It is an excellent source of potassium, vitamin B6, calcium, vitamin C, vitamin B1, phosphorus, vitamin B2, magnesium, vitamin B3, … As you can see from the nutrition data above, sweet potatoes, yams, and potatoes have a very similar nutritional profile. Don’t forget about differences! 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 . It is sweeter than it’s close cousin, smaller too. I do think and agree that sweet potatoes/yams are better for you than white potatoes. Where these two differ for the most part is in their phytonutrient profile. 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? Simone Haruko Smith from San Francisco on April 04, 2012: How interesting! Both sweet potatoes and oatmeal are high in dietary fiber and oatmeal is a excellent source of protein. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. 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. Yams and sweet potatoes have differences in both appearance, taste and origin. 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/. 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 . Several have claimed there is no difference whatsoever. I love roasted sweet potatoes and have never tried them with nutmeg. Sweet potato is a excellent source of Vitamin A and oatmeal has more thiamin, riboflavin and folate, however, sweet potato contains more pantothenic acid. See more ideas about yams vs sweet potatoes, yams, potatoes. Here they are one of the ingredients for cakes, pastries, and ice cream. A roasted sweet potato. There are few reasons for sweet potato and yam confusion. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. From the viewpoint of vitamins yam hands wins on again. 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 Cut slits cross-wise into the interior flesh to expose it. I love baked sweet potatoes including the skins. From your description, I doubt that I have ever eaten a yam. Valerie on September 07, 2012: Mashed potatoes, for example, have a considerably higher GI than boiled. Incidentally, yams and sweet potatoes are different. Thanks for your hub and recipe. 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. 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. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Like yams, the differences vary little between the varieties. The "ube halaya" (or ube jam -- or you can call it "yam jam" just for the pun) is also a favorite. As you can easy see from the charts of comparison below in this part it’s a tie. Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. Just like their name, sweet potatoes are sweet and sweeter than yams. I had kind of grouped sweet potatoes and yams in my head before reading this Hub. Susan Hazelton from Sunny Florida on April 18, 2012: It's definitely sweet potatoes for me. It is rough and scaly and very low in beta carotene.
2020 sweet potato vs yam nutrition