77.28g vs 69.6g The "ube halaya" (or ube jam -- or you can call it "yam jam" just for the pun) is also a favorite. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. And I like its purple color. Simone Haruko Smith from San Francisco on April 04, 2012: How interesting! Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. Yams are higher in calories, carbohydrates and fiber and while they contain also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense or full of antioxidants as sweet potatoes are. Although the sweet potatoes we're used to eating are usually having a white interior. Sweet, white. Portion size. My passions are food, tennis, and travel. I forgot to ask. Although the terms are often used interchangeably in America, sweet potatoes and yams are two different vegetables: Going back to Colonial times, African slaves called the sweet potato a yam after the familiar tuber in Africa. This is not surprising given, that they are all tubers of one kind or another. keeps arising, so here is the truth. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet … As you can easy see from the charts of comparison below in this part it’s a tie. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. There are distinct differences between a yam vs. a sweet potato. Potato: The Nutritional Facts 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. Also note: sweet potatoes aren’t yams. Maybe someday soon. Carbohydrates and fiber. Thanks for your hub and recipe. 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. http://www.ces.ncsu.edu/hil/hil-23-a.html. 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 vs. Sweet Potatoes: Here’s the Difference | Real Simple Sweet Potato vs. Yam Nutrition. Yam is higher in Fiber, lower in Sugars, Sodium, and Glycemic index; although sweet potato is lower in Saturated Fat. MickiS (author) from San Francisco on June 11, 2012: Thanks. Yams have a lower GI than white potatoes, but both fall in the low category. The phytonutrients associated with different colors in sweet potato do have different health properties. 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.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. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. Potato, potahto. And vitamin A deficiency may lead to a xerophtalmia – special type of blindness. Around here, yams have several uses. Not only are they great to eat but using the water used to boil sweet potatoes makes fantastic gravy! Sweet potato vs Yam - Health impact and Nutrition Comparison INTRODUCTION. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. See more ideas about yams vs sweet potatoes, yams, potatoes. The white sweet potatoes you see at the grocery store are known as Firm Sweet Potatoes while the orange "Yams" you see right next to them are actually called Soft Sweet I also think that pumpkin pie and sweet potato pie taste very, very similar. Sweet potato, on the contrary, is dreadfully higher in Vitamin A, strongly higher in Vitamins B2 and B5. Mineral comparison score is based on the number of minerals by which one or the other food is richer. The question of "What is the difference between a yam and a sweet potato?" Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! But back then, the sweet potato was also white or yellow in color. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. The phytonutrients associated with different colors in sweet potato do have different health properties. 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. Because both have more natural (albeit different) flavor than a russet potato, they are less likely to require additives such as butter, sour cream, or excess salt to make them taste good. Add salt, pepper, and nutmeg. I do not & my hubby doesn't like yams (yellow fleshed) even though the grocery store calls them sweet potatoes. Sweet potatoes can be incorporated into savory dishes to add some thickness and sweetness aside from being made into snacks. An interesting comparison. https://www.foodnetwork.com/videos/sweet-potato-and-yam-facts-98911 Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, … Over the years of my cooking life I have read dozens of articles that purport to show one way or another how to tell the difference between sweet potatoes and yams. This is one of two types of sweet potatoes sold in US markets. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Mineral comparison score is based on the number of minerals by which one or the other food is richer. I do think and agree that sweet potatoes/yams are better for you than white potatoes. Does it matter when it comes to your health? Please consult your physician before beginning any diet. Yams usually have white or light beige flesh and skin that is brown and stringy, similar to the outer shell of a coconut. MickiS (author) from San Francisco on April 18, 2012: KoffeeKlatch Gals, I know! I think I've never really eaten a yam before even though I had been buying a tuber named as such in the store! August 9, 2018 / Nutrition. Here they are one of the ingredients for cakes, pastries, and ice cream. (Hint—antioxidants have a lot to do with color). 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. Yam is higher in vitamins too than sweet potato, except for Vitamin A, Vitamin B2 and vitamin B5. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Yams have flesh that is much more starchy and much drier than the flesh of sweet potatoes. Copy infographic link Copy. But when it comes to nutrition, sweet potatoes score much higher. Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). Pay attention at the most right column. Susan Hazelton from Sunny Florida on April 18, 2012: It's definitely sweet potatoes for me. MickiS (author) from San Francisco on April 04, 2012: As I researching it, rjsadowski, I realized the same thing! The caloric content of the white potato and sweet potato nutrition facts is similar. Nutrition in Sweet Potatoes and Yams Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. I love to write about cooking, gluten-free recipes, tennis technique, and tennis strategies. 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. The flesh also varies depending on the type from purple to orange or to white. And furthermore, you have never tasted or even seen real yam, unless you haven’t bought it in special ethnic or international markets. Different preparations will affect the glycemic index. pumpkin or sweet potato - where is more nutrients? Sweet Potato vs. Next time I will. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Diocsorins can also protect airway epithelial cells from allergen destruction. Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. Compared with yams, sweet potatoes are lower in calories and have far more … Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. Most likely, all yams and sweet potatoes that you use from the grocery store are 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). Yams are rough, scaly, difficult to peel and very low in beta-carotene. Don’t forget about differences! But which of these starchy foods has the best to offer in terms of nutrition? Potato: The Nutritional Facts. Cathy from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri on June 20, 2012: I always thought sweet potatoes and yams were the same thing. The two are commonly confused and mislabeled at the market, so most people in the U.S. have never eaten an actual yam (native to Africa). The aim of what has been said is that yams and sweet potatoes are completely different vegetables. Combined with roasting it at a higher temperature, the result is a recipe that takes only 45 … It is worthy to note, that both, sweet potato and yam have anti diabetic effect. 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). 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