yam vs sweet potato nutrition
There are distinct differences between a yam vs. a sweet potato. Does it matter when it comes to your health? In New Zealand, sweet potatoes are known by their Maori name: kumara. 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. In the 1930’s, The orange fleshed sweet potato was being grown in Louisiana. However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Yams are less commonly grown or even sold in North America, where sweet potatoes are prominent. Depending on the variety, sweetpotato flesh can vary from white to orange and even purple. Fun Fact: North Carolina is America’s largest producer of the sweet potato. Yam Yam (credit: Kim Nguyen) Yams are root vegetables with a deep brown almost bark-like skin. The sweet potato is from the Convolvulaceae family; it is a dicot that is related to flowering morning glory plants. Has more sugar, protein, calcium, iron, sodium, vitamin A, beta-carotene, and water than yams do. Yams, on the other hand, tend to be starchy and dry when cooked. Sweet potatoes are root vegetables that are native to the USA. You’ve got it. Required fields are marked *, © VeggieShake.com 2018 All rights reserved. Sweet Potato vs. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. August 9, 2018 / Nutrition. However, with a wide variety of both yams and sweet potatoes in existence, there is considerable overlap when it comes to flavor and texture. The confusion began when African slaves in the United States started to call sweet potatos “nyami,” or “yam” in English, because it was so similar to the yams they used to eat in Africa. Total Omega-6 fatty acids. Okay for diabetics if boiled. The cornea can become dry, leading to issues with vision. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potatoes contain carbohydrates, protein, fiber, and minimal fat. Eating three or more servings of foods that contain these vitamins may reduce the risk and progression of macular degeneration, an eye disease that causes vision loss. A deficiency of vitamin A can lead to dry eyes, night blindness, and vision loss in severe cases. With a cylindrical shape and brown, rough skin that becomes softer with heat, yams have a different colored flesh, from white to yellow to pink and purple. Today, yams are grown around the world, but West Africa is still where most yam crops—nearly 95%—are grown. Sweet, white. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Potato: The Nutritional Facts. The experiment treated rats with purple sweet potato extract and found that it helped to prevent oxidative damage in the brain. To achieve maximum weight loss, pair the consumption of sweet potatoes with a healthy diet and regular exercise. Sweet potatoes and yams can be eaten by vegans and paleo dieters, but paleo dieters who are also trying to lose weight by cutting carbs are told to eat both vegetables in moderation or not at all. 3g. Yams contain fiber, which can help maintain a healthy digestive system and reduce the risk of obesity, diabetes, and heart disease. Austrian researchers showed that the group of participants who took a daily dose of sweet potato had lower blood sugar levels compared to the group that received the placebo. 0g. In Canada and the U.S., sweet potatoes and yams are sold in most grocery stores and are very popular during both American and Canadian Thanksgiving; however, what is labeled as a yam is often just a soft, orange-fleshed sweet potato. Studies have shown that antioxidants may protect against diabetes, heart disease, and cancer. 2g. Both yams and sweet potatoes have essential nutrients. Soft, orange-fleshed sweet potatoes are sweeter than firm, white-fleshed sweet potatoes. 2g. Sweet potatoes are thought to have originated in Central or South America, but the vast majority of today's sweet potato production comes from China. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. The first is softer and sweeter than the second, and the most popular of the varieties of sweet potato in the United States. Sweet Potato. 4 Dec 2020. Fiber also slows the absorption of sugar to help prevent spikes and crashes in blood sugar levels. Our bodies digest sweet potatoes slowly, so you can use the long-lasting energy they provide during your fitness sessions. Antioxidants can help our bodies in many ways by reducing the risk of chronic disease and preventing damage to cells. Dorling Kindersley/Getty Images Real yams … Sweet potatoes are often referred to as yams and vice versa, but these two tubers are very different vegetables. 90. Now it’s time to check in with your taste buds, which may just have to be the deciding factor. Adding sweet potatoes to your diet can give your weight-loss goals an extra kick because the high nutritional content of sweet potatoes and fiber promote satiety and cut cravings. 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. The name can be misleading because it might make you think that regular potatoes and sweet potatoes are closely related—they are not, and they also have a very unique look. Okay for diabetics if boiled. Nutrition Facts. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. 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 . The cooking method used changes the glycemic index rating, as do additional condiments. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat . 50.0mg. If you read this far, you should follow us: "Sweet Potato vs Yam." 9.0mg. A true yam is a starchy root that you can eat & it comes from the Caribbean. Caiapo, an extract of white sweet potatoes, has been studied to evaluate tolerability and efficacy in the treatment of patients with type 2 diabetes. White potatoes score the highest at 75. In Canada and the U.S., two main varieties of sweet potato are sold: one that is golden-skinned and white on the inside and one that is pink-skinned and orange on the inside. Yams contain similar nutrients in different amounts. Part of the morning glory family of veggies, sweet potatoes (Ipomoea batatas) are tuberous root vegetables that originated in South America. Very nutritious. Sweet potatoes contain important nutrients such as fiber, vitamin A, vitamin C, manganese, and several other vitamins and minerals. Skins may be dark brown or light pink; insides white, yellow, purple, or pink. There are two primary types of sweet potatoes: dark orange-flesh sweet potatoes and golden white-flesh sweet potatoes. The flesh also varies depending on the type from purple to … Components in Japanese Sweet Potato Tubers. Both sweet potato and yam are tuber vegetables. 10.0mg. The following video gives a brief history of yams and shows purple yams being used in Jamaican home cooking. Originally we had only the tan sweet potato with the tan flesh in the U.S. Yams have more calories than sweet potatoes do per serving, but the main difference between yams and sweet potatoes is the vitamin content. These vegetables both provide key nutrients, but one is a root and the other is a tuber. 1g. As there are many different kinds of sweet potatoes and yams, these plants and roots' appearances vary considerably. Some yams are the size and shape of small potatoes, while others can grow up to 1.5m (nearly 5ft) in length and weigh over 100lbs (70kg). 97. It is an excellent source of potassium, vitamin B6, calcium, vitamin C, vitamin B1, phosphorus, vitamin B2, magnesium, vitamin B3, dietary fiber, manganese, iron, copper, and protein. 7g. Let’s get things straight! In fact, the majority of the 600 types of yams still come mainly from Africa, although they are also imported from the Caribbean and South America. True yams can be harder to hunt for in the United States, but international and ethnic grocers might have them, and grocery stores like Whole Foods and Trader Joe’s are getting better about stocking these coveted starches depending on the season. Boiled sweet potatoes and yams have relatively low GI ratings (44 and 35, respectively), while peeled and baked sweet potatoes have a high GI rating (94), as do peeled and roasted yams (77). Today, yams are grown around the world, but West Africa is still where most yam crops — nearly 95% — are grown. (When both varieties of sweet potato were first commercially sold in North America, producers wanted a simple way to differentiate between the two, and so began calling the soft, orange-fleshed variety a "yam," as some West African slaves did.). 17.4g. 0g. 4g. Versatile; flavor easily altered by cooking methods. Like many root vegetables, yams and sweet potatoes are important in food insecure areas, especially those affected by seasonal droughts or rains, because they can be stored for long periods of time without needing to be refrigerated. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. 116. There are hundreds of yam varieties, but most were originally native to Africa and Asia. It is rough and scaly and very low in beta carotene. 21g. Very nutritious. They are low in fat and contain vitamin B6, which plays a role in the biochemical processes responsible for the synthesis of proteins and red blood cells. But sweet potatoes can also become the star of the dish, especially at Thanksgiving, when they steal the show as sweet potato casserole with marshmallows and everyone’s favorite sweet potato pie. In addition to these great benefits, a Korean study revealed that sweet potatoes could also enhance brain function and improve memory. The caloric content of the white potato and sweet potato nutrition facts is similar. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. Having lots of carbs can be helpful to others, though, such as those who are bodybuilding. Total Carbohydrates. It is sweeter than it’s close cousin, smaller too. It is rough and scaly and very low in beta carotene. Starchier and more potato-like, usually not very sweet. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. Like many foods, it seems potatoes have fallen into the diet trend trap. Differences between sweet potato and yam. It is an underground tuber that grows on the roots of a plant known botanically as Ipomoea batatas. 1g. Yams are slightly higher in carb content. 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. Your email address will not be published. Sugars. A study conducted on mice fed a high-fat food and supplemented with purple sweet potatoes showed that the sweet potato reduced weight and fat accumulation. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Studies have shown that high-fiber diets can improve blood sugar, lipid, and insulin levels in type 2 diabetics. Sweet potatoes come in those colors too! Sweet potatoes, especially orange-fleshed sweet potatoes, are almost always sweeter than yams, but both vegetables are versatile and can have their flavors and textures altered depending on the method of cooking and ingredients used with them. Web. Many studies have shown the health benefits of sweet potatoes. Several studies have shown that vitamin A supplementation reduces mortality among children who have acute measles or an immunodeficiency disorder. Diffen.com. Yams have a good amount of vitamins, potassium, and manganese, but they contain less protein than sweet potatoes do. 4.0mg. 27g. Sugar to help prevent spikes and crashes in blood sugar levels there is a root and the most popular the. Benefits of sweet potato yam Russet potato are high in potassium yams do with Asian and Latino communities addition these... Taste are different, why do people confuse sweet potatoes can boost your immune system to... 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