I love baked sweet potatoes including the skins. I'm on your husband's side when it comes to not eating potatoes and sweet potatoes in the same meal! Nutrition comparison for sweet potatoes vs russet potato. 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 . Yam is higher in Fiber, lower in Sugars, Sodium, and Glycemic index; although sweet potato is lower in Saturated Fat. 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. Think high levels of vitamin C, manganese, tryptophan, potassium, copper, and plenty of fiber. 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. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. at http://www.ces.ncsu.edu/hil/hil-23-a.html. August 9, 2018 / Nutrition. (Hint—antioxidants have a lot to do with color). There are few reasons for sweet potato and yam confusion. Both sweet potato and yam are tuber vegetables. 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. 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 Yams originated in Asia and Africa; nowadays they are common in the Caribbean and Central America. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. Nutrition comparison for sweet potatoes vs oatmeal. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. It seems essential to emphasize that in terms of nutrition sweet potatoes and yams are different too. Thanks for a great article on the differences between sweet potatoes and yams. Calories: sweet potato - 231% more than pumpkin. Both sweet potatoes and oatmeal are high in dietary fiber and oatmeal is a excellent source of protein. 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. 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 … 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. Mineral Comparison. As you can easy see from the charts of comparison below in this part it’s a tie. Copy infographic link Copy. Sweet Potato vs. Yam Nutrition. 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. It is an excellent source of potassium, vitamin B6, calcium, vitamin C, vitamin B1, phosphorus, vitamin B2, magnesium, vitamin B3, … Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. I am absolutely sure that just once you have seen tuberous root vegetable named yam in US supermarkets,... NUTRITIONAL COMPARISON. For instance we are assuming that less saturated fats is good for you. Voted up and interesting, useful, awesome. 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. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. 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. Simone Haruko Smith from San Francisco on April 04, 2012: How interesting! The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. I have considered making coleslaw with raw sweet potatoes(orange flesh). Yams are imported into the USA and Canada from the Caribbean or Latin America. 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. https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 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 . Purple sweet potatoes are also beneficial to our eyesight with special antioxidants - anthocyanins, which protect eyes. Yams usually have white or light beige flesh and skin that is brown and stringy, similar to the outer shell of a coconut. ... August 9, 2018 / Nutrition. 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. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. 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. An interesting comparison. 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 are root vegetables that are native to the USA. Claudia Tello from Mexico on March 12, 2013: The fact that yams don't have starch makes me want to eat them! Besides, they help with weight lose, since fiber turns into a gel, which feels stomach and keeps us full for a long time. The study (4) discovers immunomodulatory, anti hypertensive and anti oxidant activities of dioscorins, extracted from different types of yams. I'm not much of a fan since I tend to dislike sweet things, but perhaps it's time I give yams another try. Would you mind if I link to this page, where appropriate, when I discuss their nutritional value and origins? Half the yams lengthwise. Where these two differ for the most part is in their phytonutrient profile. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Nutrition Facts. The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. It differs greatly from the sweetpotato in taste, texture, appearance and family. It is worthy to note, that both, sweet potato and yam have anti diabetic effect. 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. 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. In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. Components in Japanese Sweet Potato Tubers. Different preparations will affect the glycemic index. So should you opt for white or sweet potatoes? Whether you opt for a sweet potato or a yam, either make a great alternative to potatoes. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet … I, too, once thought that. Compared with yams, sweet potatoes are lower in calories and have far more … Just like their name, sweet potatoes are sweet and sweeter than yams. The question of "What is the difference between a yam and a sweet potato?" Yams are rough, scaly, difficult to peel and very low in beta-carotene. Please consult your physician before beginning any diet. https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 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? 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 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. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Sweet potatoes originated in South and Central America. It is rough and scaly and very low in beta carotene. The caloric content of the white potato and sweet potato nutrition facts is similar. 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. Does it matter when it comes to your health? Diocsorins can also protect airway epithelial cells from allergen destruction. Good info, I liked the comparison chart, that was helpful. Around here, yams have several uses. I also think that pumpkin pie and sweet potato pie taste very, very similar. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Sweet Potato vs. Infographic. 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. My passions are food, tennis, and travel. 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. Also note: sweet potatoes aren’t yams. And vitamin A deficiency may lead to a xerophtalmia – special type of blindness. :), I have yet to see the orange-fleshed sweet potato though. Is this true? I did not know there was a difference between the two. 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. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Maybe someday soon. Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). Sweet potato is a excellent source of Vitamin A and oatmeal has more thiamin, riboflavin and folate, however, sweet potato contains more pantothenic acid. MickiS (author) from San Francisco on June 21, 2012: Thanks for the comment, ytsenoh. This is not surprising given, that they are all tubers of one kind or another. Thanks for your hub and recipe. http://www.ces.ncsu.edu/hil/hil-23-a.html. Add salt, pepper, and nutmeg. See more ideas about yams vs sweet potatoes, yams, potatoes. Yams have a lower GI than white potatoes, but both fall in the low category. Types of Sweet Potatoes. Like yams, the differences vary little between the varieties. 77.28g vs 69.6g MickiS (author) from San Francisco on April 04, 2012: As I researching it, rjsadowski, I realized the same thing! Sweet, white. 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. Why is Sweet Potato better than Yam? They prevent constipation, feed our healthy gut bacteria, and reduce the risk of colorectal cancer and inflammation. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Most likely, all yams and sweet potatoes that you use from the grocery store are sweet potatoes. Sourc, Dietary fiber, Vitamin C, Potassium, and Manganese. Comparison: Nutritional Value of Sweet Potatoes vs Carrots. In pumpkin and in sweet potato most calories came from carbs. I do not & my hubby doesn't like yams (yellow fleshed) even though the grocery store calls them sweet potatoes. 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. An indicator of yam or sweet potato nutrition facts is similar a detailed at. 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