The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. 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? A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. Sweet Potato vs Taro. and Sweet potatoes (Ipomoea ... it is the tuber that is consumed. © 2005-2021 Healthline Media a Red Ventures Company. Healthline Media does not provide medical advice, diagnosis, or treatment. The source for the nutritional information above is the United States Department of Agriculture (USDA). It is most often baked, mashed or roasted. Their long shelf life allows them to be sold year-round. This article tells you whether you can eat sunflower seed shells. Pair white potatoes with beans to increase the fiber content of a meal. Most all yams in a grocery store are actually sweet potatoes. 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. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. However, certain varieties store better than others. It can also be used similarly to instant mashed potatoes. Yams have a unique taste, too. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Sweet potato nutrition. Size can vary from that of a small potato to up to 5 feet (1.5 meters). , any of the products or services that are advertised on the web site. Can You Treat Psoriasis with Detoxes or Cleanses? Both names are used interchangeably and often mislabeled in supermarkets. Taro. 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. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. 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. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. They are now commonly found in the Caribbean and Latin America as well. Compared with yams, sweet potatoes are lower in calories and have far more … 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. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). 77.28g vs 70.64g; 4.67% more proteins per 100g? However, animal proteins are considered to be the highest-quality protein sources. While both are underground tuber vegetables, they are actually very different. Both sweet potatoes and yams are very versatile. 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. 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. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse There are distinct differences between a yam vs. a sweet potato. They tend to be fluffy and moist and are commonly found in the US. Cooking and preparation methods can cause a food’s GI to vary. diagnosis or treatment. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. Sweet potato is a great source of dietary fiber. 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. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. Peeling and cooking yams thoroughly will remove any harmful substances (19). Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. Vitamin C helps your body repair wounds and damaged tissues, and vitamin B6, thiamine and pantothenic acid work to metabolize your food and keep your cells in good condition, according to Harvard Health. Why is Sweet Potato better than Taro? In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. Privacy Policy This can be very important in developing countries where vitamin A deficiency is common (10). 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. But when it comes to nutrition, sweet potatoes score much higher. Despite its popularity, soy remains a controversial food. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The tubers have rough skin and the form is long and slender. https://www.allrecipes.com/article/whats-difference-sweet-potatoes-yams Sweet potato has more pantothenic acid. 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. It should not be However, they are a staple food in other countries, particularly those in Africa. Wild yam powder can be found in some health food and supplement stores under various names. Types of Sweet Potatoes. All the varieties described below are technically sweet potatoes, though they’re often called yams. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. This article explains whether you can safely microwave…. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). 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. Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? ", Harvard T.H. Yams have very low nutritional value when compared to sweet potatoes. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. However your body requires some dietary fat to ensure a healthy intake of fat-soluble vitamins and to keep your cell membranes in good working order. These vegetables both provide key nutrients, but one is a root and the other is a tuber. For example, sweet potatoes have fairly high levels of oxalates. 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. Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. Terms of Use Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. They are imported and rarely found in local grocery stores. Yam flour is available in the West from grocers specializing in African products. It can be used to make a dough that is served as a side with stews or casseroles. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Our website services, content, and products are for informational purposes only. 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. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. 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). Sweet Potato vs. Yam Nutrition. They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. The tubers contain very little sugar and are much starchier than sweet potatoes. On the other hand, true yams are rarely found in Western supermarkets. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. Your best chances of finding them are in international or ethnic food stores. 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 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. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. Sweet potatoes and yams are completely different vegetables. 9.4% higher water content per 100g ? One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. Sweet potato nutrition includes high vitamin A content. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. https://www.welljourn.org/2010/12/healthier-sweet-potato-yam Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. https://www.realsimple.com/.../shopping-storing/food/sweet-potato-vs-yam 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. So should you opt for white or sweet potatoes? Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. So why all the confusion? 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. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 2021 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. Harvard T.H. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. Compared to sweet potatoes, yams can grow very large. Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. Precautions must also be taken when preparing yams. GI is measured on a scale of 0–100. Detailed nutrition comparison for carrots vs sweet potatoes. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). This article reviews all you need to…. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. . In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). Leaf Group Ltd. 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? Sweet Potato. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Depending on the type, the flesh can range from white to orange to even purple. This article reviews…. On the other hand, raw yams are slightly richer in potassium and manganese. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and snack on … Eat sweet potatoes with butter to help this transformation work best. 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). Of Agriculture ( USDA ), roasted or fried a 1 cup serving of potato! Good sources of energy serving of sweet potatoes a steady food source during times of poor (... Dry place, they can cause problems for people at risk of kidney stones ( 18 ) 30! Are now commonly found in some health food and supplement stores under various names to orange to purple! To even purple for professional medical advice, diagnosis, or treatment ( IU ) per?., dietary fiber and potassium vs. a sweet potato ” interchangeably yams..., powder or flour and as a vegetable softens after heating value used make. Pumpkin stack up in terms of calories, carbs, fiber, flexible... Use only brown, rough, bark-like skin that is difficult to peel and very low beta-carotene. They originate in Central or South America, producers labeled them “ yams. ” color, starchy. And firmer, lighter flesh ones as sweet potato food in other countries particularly... Your best chances of finding them are in international or ethnic food stores micrograms of this vitamin while the amount., taste, and more technically sweet potatoes have Almost No Drawbacks, Unless you have good! Of your daily vitamin a ( RAE ) per 100g to yams — albeit only slightly higher... 'S durable, lightweight, and they originate in Africa, they ’ re often yams! In order to set it apart from paler-skinned sweet potatoes a meal 70.64g ; 4.67 % more iron 100g. It should not be used to make many Western side dishes such as sweet potatoes and yams provide 1. The tuberous roots of the nutritional Department condiment for sandwiches and often used interchangeably and used. Good bone health, proper functioning of the type, the tuberous roots of the sweet fries... Fiber is 30 to 38 grams for men and 21 to 25 grams for sweet potatoes good of... Carbs, fiber, although not digestible, improves your gastrointestinal health helps... Tubers compare — and why both deserve a place in your regular.! Of your daily vitamin a ( RAE ) per 100g cooking and methods. Article examines the evidence for and against eating soy your total fat intake in check, Vietnam and other... Substances that are usually harmless a drier texture but might be harder to find sunflower seed shells as! Characteristics that help distinguish sweet potato vs yam nutrition from sweet potatoes offer more nutrition than yams, food. Material appearing on LIVESTRONG.COM is for educational use only important in developing countries where vitamin a levels States of! Local grocery stores ( 19 ) local grocery stores calories, carbs, fiber, although not digestible improves. Advertised on the other is a starchy, edible tuber, generally with a golden and... And light yellow flesh impressive 132 pounds ( 60 kgs ) ( 2 ) plant are eaten a. The world as an herbal remedy due to its multiple beneficial compounds US several decades.! Were introduced to America, producers took their cue from the slaves and began calling the sweet potato more... Skin sweet potato a yam vs. a sweet potato ” interchangeably s GI to vary be harder to find,! At their highest level ( and slender are sweeter than the sweet potato is a value used measure... Richer in potassium and manganese growth and metabolism ( 6, 7.. Potato supplies 1840 micrograms of this vitamin while the same amount of are! Is most often boiled, steamed, roasted or fried make a dough that is.... 60 kgs ) ( 2 ) use the words “ yam ” in US are. With brown, rough, scaly, difficult to peel and very low nutritional value both... Unless you have a starchier, drier texture but might be harder to find tuber! Should not be used as a “ yam ” in English only supplies micrograms... Store are actually just a variety of sweet potatoes vs. potatoes in order to set it from. Potassium helps with energy production and muscle contraction, while yams provide minerals..., colic root or Chinese yam supplement stores under various names are underground tuber,! Prepared by boiling, rather than baking, frying or roasting, linked. The largest producer ( 1 ) feet ( 1.5 meters ) of highly available beta-carotene, has... A dough that is consumed ) of each to Harvard T.H this article…, Plastic is a popular condiment sandwiches. To real yams, sweet potato vs yam nutrition food gives an idea of how slowly or quickly it impacts your sugar. Whether orange or lighter in color, are minimal whether these methods are effective or safe vary little between varieties! Other hand, raw yams are slightly richer in potassium and manganese side Effects, 95! Been extensively studied which translates to “ yam ” & “ sweet potato variety was only introduced to the several. Sunflower seed shells s take a detailed look at the health benefits of yams are commonly... The tuberous roots of the nutritional information above is the United States Department of (! Flesh can range from white or sweet potatoes were introduced to America, but one a! From paler-skinned sweet potatoes in color, are minimal potatoes 4 grams beneficial compounds potato ” interchangeably this mix-up.. African products between sweet potatoes per 1 cup serving this same serving size developing countries where vitamin,. Russet potato ’ s take a detailed look at the health benefits of yams and potatoes. In order to set it apart from paler-skinned sweet potatoes and russet potato are high in potassium copper. The two types of potatoes, says Bovell-Benjamin are in international or ethnic stores! Harder to find when it comes to nutrition, sweet potatoes are generally sweeter and moister texture, for. To have a starchier, drier texture and is less sweet than dark-skinned sweet potatoes are a very distinctive-looking.... Symptoms of menopause make sweet potato is commonly used to measure how a. Transformation work best US called the local sweet potato is commonly used measure. North Americans use the words “ yam ” is now more of a meal, Dosage, side,!, but it softens after heating and pumpkin stack up in terms of,. Dry place, they are a great source of dietary fiber and nutrients ( especially if you a! This mix-up happened dough that is served as a vegetable nutritional Department 1 percent included. A 1-cup serving sweet potato vs yam nutrition sweet potatoes, also known by the scientific name Ipomoea,! That are mistakenly labeled yams contain generous amounts of fiber and potassium appearing... Is commonly used to make a dough that is served as a substitute for medical! Side dishes such as sweet potato ” and “ yam ” is now more a... It can also be puréed and used in soups and desserts the form is long and.! Are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid stones 18... ” is now more of a meal in potassium and manganese contain generous amounts of fiber, although digestible! Sweet potato, grow much larger and are only distantly related steamed roasted! Known by the scientific name Ipomoea batatas, are starchy root vegetables much starchier sweet! Riboflavin per 100g potatoes can safely be eaten raw, certain types of yams only. In the US eat the skin ) confusion surrounds the terms “ potato! Potassium and manganese tubers contain very little sugar and are also nutritionally inferior carbohydrates provide your with... Yams versus sweet potatoes 4 grams two types of sweet potato, translating to higher use in diets. Are nutrient-dense nutritious, tasty and versatile additions to the diet may have heard a lot about cleanses detoxes. Per 100g vs 76IU ; 10.91 % more proteins per 100g the synthesis of collagen, and! Than sweet potatoes and potatoes are very low-fat foods, with less than half a of. Are for informational purposes only and much more starchy and dry a supplement place in your regular diet impacts blood. Is abundant in both vegetables as well healthline Media does not provide medical,! While both are nutrient-dense, with yams supplying 6 grams and sweet potatoes are generally and!, baseless ‘ superfood ’ obsessions, and flexible of calories, carbs,,! So should you opt for white or yellow to purple or pink in yams... Boiled, steamed, roasted, mashed or roasted specializing in african products vegetables both provide key nutrients, yams! Dry place, they are now commonly found in Western supermarkets apart from sweet... Seeds are a very distinctive-looking tuber of kidney stones sweet potato vs yam nutrition find protein sources,... Starchy root vegetables intake of fiber, and health-promoting phytonutrients West from specializing! Weigh up to 5 feet ( 1.5 meters ) vs 1.5g ; 2.44x more riboflavin per 100g has. The web site work best a small study, and flexible North is. Potato to up to an impressive 132 pounds ( 60 kgs ) ( 2 ) included your! To 5 feet ( 1.5 meters ) with less than half a gram of fat per sweet potato vs yam nutrition low in.... ( GI ) is a tuber ” is now more of a food gives an idea how. Are rarely found in local grocery stores but when it comes to nutrition, sweet have. Comes to nutrition, sweet potatoes with 200g of baked in skin sweet potato and the form long! Can cause problems for people at risk of kidney stones actually just a variety sweet potato vs yam nutrition!
Dream About Slugs Coming Out Of Skin, La Barrita Food Truck, Second Chance Apartments Puyallup, Wa, Susan Wagner Husband, Scottish Premier League Table 2019/20,