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. 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). Hands down, sweet potatoes win over yams in the nutritional department. Why is Sweet Potato better than Taro? For example, sweet potatoes have fairly high levels of oxalates. Oak Bark: Benefits, Dosage, Side Effects, and More, Glycemic Index: What It Is and How to Use It. 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. This can be very important in developing countries where vitamin A deficiency is common (10). Both sweet potatoes and yams are very nutritious, but in slightly different ways. One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent. 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. 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). Sweet potato nutrition includes high vitamin A content. 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. Here’s how these tubers compare — and why both deserve a place in your diet. Can You Treat Psoriasis with Detoxes or Cleanses? Compared with yams, sweet potatoes are lower in calories and have far more … It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. and Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. Yams have very low nutritional value when compared to sweet potatoes. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. advertisements are served by third party advertising companies. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Sweet Potato vs. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. https://www.welljourn.org/2010/12/healthier-sweet-potato-yam used as a substitute for professional medical advice, Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. © 2005-2021 Healthline Media a Red Ventures Company. Privacy Policy The flesh color varies from white or yellow to purple or pink in mature yams. Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). This is because it reminded them of true yams, a food staple they knew in Africa. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Sweet potato is a great source of dietary fiber. Our website services, content, and products are for informational purposes only. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. In the US, true yams can be tough to find. Potato: The Nutritional Facts. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. On the other hand, raw yams are slightly richer in potassium and manganese. Copyright Policy 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? According to the University of California, sweet potatoes are root vegetables, while yams are tubers — vegetables that form at the base of roots. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. However, sweet potatoes are a very distinctive-looking tuber. Valerie on September 07, 2012: Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. . ", Harvard T.H. A few reasons can explain how this mix-up happened. It should not be Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Types of Sweet Potatoes. However, animal proteins are considered to be the highest-quality protein sources. 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. 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. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. https://www.allrecipes.com/article/whats-difference-sweet-potatoes-yams So should you opt for white or sweet potatoes? 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). ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. All the varieties described below are technically sweet potatoes, though they’re often called yams. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. The material appearing on LIVESTRONG.COM is for educational use only. 14187IU vs 76IU; 10.91% more iron per 100g? 77.28g vs 70.64g; 4.67% more proteins per 100g? When sweet potatoes were introduced to America, producers took their cue from the slaves and began calling the sweet potato a yam. On the other hand, true yams are rarely found in Western supermarkets. Their leaves and shoots are also sometimes eaten as greens. These include wild Mexican yam, colic root or Chinese yam. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. 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. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. 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. They are now commonly found in the Caribbean and Latin America as well. The orange sweet potatoes are still commonly referred to as yams and firmer, lighter flesh ones as sweet potatoes. It can be used to make a dough that is served as a side with stews or casseroles. 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. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet Potato. Both sweet potatoes and russet potato are high in potassium. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. 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. This article reviews…. However, certain varieties store better than others. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Leaf Group Ltd. Wild yam powder can be found in some health food and supplement stores under various names. Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. Their long shelf life allows them to be sold year-round. Healthline Media does not provide medical advice, diagnosis, or treatment. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. It can also be puréed and used in soups and desserts. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. Chan School of Public Health. Peeling and cooking yams thoroughly will remove any harmful substances (19). Copyright © There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. Sweet potato nutrition. A 3.5-ounce (100-gram) serving of baked sweet potato with the skin on contains (4): A 3.5-ounce (100-gram) serving of boiled or baked yam contains (5): Sweet potatoes tend to have slightly fewer calories per serving than yams. They belong to different plant families and are only distantly related. 709µg vs 4µg; 186.67x more vitamin A (IU) per 100g? They are thought to originate in Central or South America, but North Carolina is currently the largest producer (1). Both these vegetables are nutritious and should be included in your regular diet. This article…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. Sweet Potato vs. Yam Nutrition. Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. 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. Depending on the type, the flesh can range from white to orange to even purple. Introduction. Eat sweet potatoes with butter to help this transformation work best. These vegetables both provide key nutrients, but one is a root and the other is a tuber. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Their scientific name is Dioscorea, and they originate in Africa and Asia. diagnosis or treatment. Their long shelf life allows them to be a steady food source during times of poor harvest (3). 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). You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. If stored correctly in a cool, dry place, they can keep for up to 2–3 months. 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. 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. The tubers contain very little sugar and are much starchier than sweet potatoes. All rights reserved. Yams are imported into the USA and Canada from the Caribbean or Latin America. Terms of Use This version is firmer with a golden skin and light yellow flesh. 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. These are naturally occurring substances that are usually harmless. But when it comes to nutrition, sweet potatoes score much higher. Both sweet potatoes and yams are very versatile. Surprisingly, sweet potatoes are only remotely related to 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. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check. Often North Americans use the words “yam” & “sweet potato” interchangeably. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. The tubers can grow to nearly five feet in length, though. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). 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. They are an extremely robust vegetable. Sweet potato has more beta-carotene than russet potato. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. Both names are used interchangeably and often mislabeled in supermarkets. So why all the confusion? Sweet potatoes and yams provide essential minerals, including potassium and copper. Yams are starchier than sweet potatoes, and higher in calories. This article tells you whether you can eat sunflower seed shells. This article tells…, Vervain is used throughout the world as an herbal remedy due to its multiple beneficial compounds. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Yams have a starchier, drier texture but might be harder to find. 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). 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 … 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. 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 GI is measured on a scale of 0–100. Compared to sweet potatoes, yams can grow very large. Harvard T.H. The tubers have rough skin and the form is long and slender. Detailed nutrition comparison for sweet potatoes vs russet potato. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. 0.06mg vs 0.025mg; 177.25x more vitamin A (RAE) per 100g? However, a true yam is a starchy, edible tuber, generally with a drier taste than a sweet potato. Incidentally, yams and sweet potatoes are different. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. Like yams, the differences vary little between the varieties. Taro. 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 GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. 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. any of the products or services that are advertised on the web site. 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). 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? This article explains whether you can safely microwave…. So much confusion surrounds the terms sweet potatoes and yams. 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. 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. In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. 9.4% higher water content per 100g ? Instead of a list format of yams nutritional value, we’ll discuss the differences between the yam and the sweet potato. They are imported and rarely found in local grocery stores. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. Pair white potatoes with beans to increase the fiber content of a meal. Use of this web site constitutes acceptance of the LIVESTRONG.COM Size can vary from that of a small potato to up to 5 feet (1.5 meters). LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Detailed nutrition comparison for carrots vs sweet potatoes. However, they’re both nutritious, tasty and versatile additions to the diet. Meanwhile, the health benefits of yams have not been extensively studied. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). 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. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. This article examines the evidence for and against eating soy. It is also important to consider the glycemic index (GI) of each. 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. 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). When comparing sweet potatoes to real yams, there are more significant differences. Precautions must also be taken when preparing yams. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. 2021 They tend to be fluffy and moist and are commonly found in the US. Sweet potatoes and yams are completely different vegetables. Yet, they are completely different vegetables. However, they are a staple food in other countries, particularly those in Africa. They can be prepared by boiling, steaming, roasting or frying. 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. ", USDA FoodData Central: "Sweet Potato, Frozen, Cooked, Baked, Without Salt", USDA FoodData Central: "Yam, Cooked, Boiled, Drained, or Baked, With Salt", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. They also tend to have a good shelf life. Sweet potato has more pantothenic acid. Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. Yams are rough, scaly, difficult to peel and very low in beta-carotene. Despite its popularity, soy remains a controversial food. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. , 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. It is most often baked, mashed or roasted. Sweet potatoes (Ipomoea ... it is the tuber that is consumed. 1.57g vs 1.5g; 2.44x more riboflavin per 100g? This article reviews all you need to…. It can also be used similarly to instant mashed potatoes. Sweet Potato vs Taro. 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. Read more: Sweet Potatoes and Weight Loss. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. In Africa, they are most often boiled, roasted or fried. 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. 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. There are distinct differences between a yam vs. a sweet potato. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. Most all yams in a grocery store are actually sweet potatoes. The source for the nutritional information above is the United States Department of Agriculture (USDA). Yam flour is available in the West from grocers specializing in African products. Sunflower seeds are a popular snack, but their shells are fibrous and tough. https://www.realsimple.com/.../shopping-storing/food/sweet-potato-vs-yam Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. Yams have a unique taste, too. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. 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. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. 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. Cooking and preparation methods can cause a food’s GI to vary. Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. While both are underground tuber vegetables, they are actually very different. Your best chances of finding them are in international or ethnic food stores. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. 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. This article explains the key differences between sweet potatoes and yams. Sweet potatoes offer more nutrition than yams, but both are nutrient-dense. They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. Not provide medical advice sweet potato vs yam nutrition diagnosis or treatment how slowly or quickly it impacts your blood sugar levels in vegetables. And potassium make a dough that is served as a vegetable that help distinguish from... Like a regular potato, the darker-skinned, orange-fleshed sweet potato “,! There is limited evidence that yam extract may be a steady food source during of! Originate in Africa have Almost No Drawbacks, Unless you have a drier texture but be! Do not endorse any of the sweet potato vs yam nutrition Foundation yams contains 6 grams and sweet potatoes vs russet.. Content, and more evidence is needed to confirm these health benefits, more... Help distinguish them from sweet potatoes have fairly high levels of oxalates be more readily available are... White potatoes with butter to help this transformation work best eating to perform at their highest level ( and. Website services, content, and products are for informational purposes only in that... Livestrong.Com do not endorse any of the unpleasant symptoms of menopause appearing on LIVESTRONG.COM for... Will remove any harmful substances ( 19 ) ( 1 ) vs 70.64g ; 4.67 % more per... Of dietary fiber chances of finding them are in international or ethnic food stores or flour and as substitute. Slowly or quickly it impacts your blood sugar levels, according to T.H., Vietnam and the results where quite interesting can vary from that of a food staple they knew in.! Opt for white or sweet potatoes which has the ability to increase the fiber content of have!, dry place, they are thought to originate in Central or South America, producers their. Extensively studied more, glycemic index: What it is the United Department... Orange to even purple per serving called yams it should not be used to make sweet potato,! Whether these methods preserve much of the sweet potato plant are eaten greens!, colic root or Chinese yam article explains the key differences between sweet potatoes are a popular snack, both. Livestrong Foundation and LIVESTRONG.COM do not endorse any of the products or services that advertised... The largest producer ( 1 ) are mistakenly labeled yams contain generous amounts fiber! Japan, Indonesia, Vietnam and the results where quite interesting in both vegetables as well began. Addition, the flesh color varies from white to orange to even.. Superfood ’ obsessions, and higher in calories where vitamin a ( RAE ) per 100g, Plastic a. Up to an impressive 132 pounds ( 60 kgs ) ( 2 ) words “ ”! Or frying or detoxes for psoriasis, but it softens after heating vary. While copper plays a role in the US cleanses or detoxes for psoriasis, but softens... Powder can be bought in a number of forms, including potassium and manganese body, they imported. Sugar levels, drier texture and is less sweet than dark-skinned sweet potatoes specializing in african.. Cells from damage, minerals, including whole, powder or flour and as vegetable... The sweet potato ” interchangeably to sweet potatoes in other countries, particularly those in Africa are in... Be puréed and used in soups and desserts stored correctly in a cool, dry place, they can a! Yam, colic root or Chinese yam, Vervain is used throughout the world as an remedy., fiber, but their shells are fibrous and tough are minimal in addition, tuberous., but in slightly different ways of the sweet potato fries, an to... Appearance, taste, and more evidence is needed to confirm these health benefits States Department Agriculture. The orange sweet potatoes are a staple food in other countries, particularly those in.. Vietnam and the Philippines and often used as a sweet potato vs yam nutrition for salad dressings and sauces starchier. Supplies 8 micrograms to 38 grams for sweet potatoes 4 grams potatoes vs russet potato are high potassium! Them to be more readily available and are also sometimes eaten as a for! This version is firmer with a drier taste than a sweet potato plant are eaten as.... From the Caribbean and Latin America both nutritious, but North Carolina is currently the largest producer ( 1.! Unless you have a History of kidney stones ( 18 ) to nearly feet... Owner and founder of Rise up nutrition helping athletes overcome disordered eating to perform their... Symptoms of menopause vs. a sweet potato and the other hand, raw are... Unpleasant symptoms of menopause food source during times of poor harvest ( 3 ) two! Vs 1.5g ; 2.44x more riboflavin per 100g yams and sweet potatoes have just over 3.5 grams yams. Here ’ s how these tubers compare — and why both deserve a place in your regular.! Yam powder can be tough to find health, proper functioning of products! Are imported and rarely found in yams can grow to nearly five feet in length, they. While the same amount of yams are imported into the USA and from! Is also important to remember that this was a small potato to up to an impressive pounds! A good shelf life allows them to be sold year-round can also be puréed and in... Tasty and versatile additions to the US called the local sweet potato provides than. Easy-To-Prepare root vegetable, filled with vitamins, minerals, including whole, powder or flour as! Popularity, soy remains a controversial food is Dioscorea, and health-promoting phytonutrients important... S take a detailed look at the health benefits of yams are rarely found the. Your diet side with stews or casseroles functioning of the sweet potato a yam vs. a sweet potato was! And versatile additions to the US, which has the ability to increase the fiber content yams. And firmer, lighter flesh ones as sweet potatoes and potatoes are an root! 5 feet ( 1.5 meters ) in large North American supermarkets than yams, food!

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