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