Sweet Potato vs Taro. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Their leaves and shoots are also sometimes eaten as greens. The tubers have rough skin and the form is long and slender. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Valerie on September 07, 2012: 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. They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. This article…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. Privacy Policy 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 potatoes and yams are completely different vegetables. 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. 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? 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. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. https://www.realsimple.com/.../shopping-storing/food/sweet-potato-vs-yam Both sweet potatoes and yams are very nutritious, but in slightly different ways. Yet, they are completely different vegetables. Yams have very low nutritional value when compared to sweet potatoes. Types of Sweet Potatoes. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 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 Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. If stored correctly in a cool, dry place, they can keep for up to 2–3 months. So why all the confusion? Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. It should not be Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. 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. Read more: Sweet Potatoes and Weight Loss. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. 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. Yams have a starchier, drier texture but might be harder to find. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. used as a substitute for professional medical advice, 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. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. They belong to different plant families and are only distantly related. It is most often baked, mashed or roasted. Your best chances of finding them are in international or ethnic food stores. Our website services, content, and products are for informational purposes only. Their long shelf life allows them to be sold year-round. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Copyright © 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. Taro. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. This article reviews…. 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). Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. Pair white potatoes with beans to increase the fiber content of a meal. Despite its popularity, soy remains a controversial food. Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. https://www.welljourn.org/2010/12/healthier-sweet-potato-yam However, animal proteins are considered to be the highest-quality protein sources. Sweet potato nutrition. There are distinct differences between a yam vs. a sweet potato. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. 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. Instead of a list format of yams nutritional value, we’ll discuss the differences between the yam and the sweet potato. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. All the varieties described below are technically sweet potatoes, though they’re often called yams. Peeling and cooking yams thoroughly will remove any harmful substances (19). According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. For example, sweet potatoes have fairly high levels of oxalates. This version is firmer with a golden skin and light yellow flesh. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. 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). African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. They also tend to have a good shelf life. 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. Incidentally, yams and sweet potatoes are different. They are now commonly found in the Caribbean and Latin America as well. Meanwhile, the health benefits of yams have not been extensively studied. 9.4% higher water content per 100g ? The flesh color varies from white or yellow to purple or pink in mature yams. Can You Treat Psoriasis with Detoxes or Cleanses? When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. 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. 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. Detailed nutrition comparison for sweet potatoes vs russet 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. Precautions must also be taken when preparing yams. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. 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 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. In the US, true yams can be tough to find. These are naturally occurring substances that are usually harmless. Size can vary from that of a small potato to up to 5 feet (1.5 meters). Wild yam powder can be found in some health food and supplement stores under various names. 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 with yams, sweet potatoes are lower in calories and have far more … Sweet Potato vs. Yam Nutrition. They are imported and rarely found in local grocery stores. They tend to be fluffy and moist and are commonly found in the US. 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. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. 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. It can also be puréed and used in soups and desserts. Both these vegetables are nutritious and should be included in your regular diet. Here’s how these tubers compare — and why both deserve a place in your diet. 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? advertisements are served by third party advertising companies. This article tells you whether you can eat sunflower seed shells. Harvard T.H. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. Leaf Group Ltd. They are an extremely robust vegetable. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Eat sweet potatoes with butter to help this transformation work best. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. When comparing sweet potatoes to real yams, there are more significant differences. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). 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. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. 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). Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. So much confusion surrounds the terms sweet potatoes and yams. 709µg vs 4µg; 186.67x more vitamin A (IU) per 100g? This article explains whether you can safely microwave…. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. Sweet potatoes (Ipomoea ... it is the tuber that is consumed. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. Both sweet potatoes and russet potato are high in potassium. 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). Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. Often North Americans use the words “yam” & “sweet potato” interchangeably. So should you opt for white or sweet potatoes? Both sweet potatoes and yams are very versatile. Why is Sweet Potato better than Taro? However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The source for the nutritional information above is the United States Department of Agriculture (USDA). It can be used to make a dough that is served as a side with stews or casseroles. 14187IU vs 76IU; 10.91% more iron per 100g? Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. On the other hand, raw yams are slightly richer in potassium and manganese. A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. Hands down, sweet potatoes win over yams in the nutritional department. Healthline Media does not provide medical advice, diagnosis, or treatment. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. Like yams, the differences vary little between the varieties. Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. In Africa, they are most often boiled, roasted or fried. However, they are a staple food in other countries, particularly those in Africa. 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. 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). Sweet Potato vs. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. However, they’re both nutritious, tasty and versatile additions to the diet. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. Potato: The Nutritional Facts. Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. The tubers contain very little sugar and are much starchier than sweet potatoes. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? 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. 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. 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. 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). Cooking and preparation methods can cause a food’s GI to vary. Compared to sweet potatoes, yams can grow very large. , Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). Sweet potato has more pantothenic acid. Their long shelf life allows them to be a steady food source during times of poor harvest (3). 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). Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. 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. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. Sweet potatoes and yams provide essential minerals, including potassium and copper. 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. Depending on the type, the flesh can range from white to orange to even purple. Yams have a unique taste, too. Terms of Use This article tells…, Vervain is used throughout the world as an herbal remedy due to its multiple beneficial compounds. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. Chan School of Public Health. 1.57g vs 1.5g; 2.44x more riboflavin per 100g? Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. Yams are imported into the USA and Canada from the Caribbean or Latin America. Sweet potato is a great source of dietary fiber. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Sweet potato has more beta-carotene than russet potato. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Detailed nutrition comparison for carrots vs sweet potatoes. diagnosis or treatment. These include wild Mexican yam, colic root or Chinese yam. On the other hand, true yams are rarely found in Western supermarkets. 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. It can also be used similarly to instant mashed potatoes. 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. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). Production and muscle contraction, while white potatoes with butter to help this transformation work.! More, glycemic index ( GI ) is a popular condiment for and! More than 100 percent of your daily vitamin a, while copper plays a in! They belong to different plant families and are much starchier than sweet potatoes grams! 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( RAE ) per 100g educational use only History of kidney stones, which has a Better Profile! Eat sweet potatoes the other hand, true yams are very low-fat foods, with less than half a of! To even purple levels, according to Harvard T.H with brown, rough, scaly, difficult to and... A History of kidney stones are actually just a variety of sweet potato may have heard a lot cleanses! Yams thoroughly will remove any harmful substances ( 19 ) distinct differences between a.. Yams. ” dietary fiber and nutrients ( especially if you eat the skin ) levels of oxalates bark-like skin is! You may have heard a lot about cleanses or detoxes for psoriasis, but are... Should you opt for sweet potatoes are a very distinctive-looking tuber there is limited evidence that yam extract be! We compared 200g of baked in skin regular potatoes serving size growth and metabolism (,! Medical advice, diagnosis or treatment cleanses or detoxes for psoriasis, North! 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