Sweet Potatoes Vs. Yams: What's The Difference?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

The terms sweet potatoes and yams often used interchangeably, leading to confusion.

While both are underground tuberous vegetables, they are actually very different - they belong to different plant families. So where does the confusion come from? This article explains the basics differences between sweet potatoes and yams potatoes.

Characteristic of sweet potatoes?

Sweet potatoes, also known by the scientific name Ipomoea batatas, are vegetable roots. They are believed to originate from Central and South America, but North Carolina is currently the largest producer. They are coarse and scaly, with a very low content of beta carotene. Like ordinary potatoes, the tuberous roots of the sweet potato plant are consumed as vegetables. Their leaves and shoots are also sometimes consumed. However, sweet potatoes are a very different species. They are long and pointed, with smooth skin that can vary in color from yellow, orange, red, brown or purple to beige. Depending on the type of meat can vary from white to orange and even purple.

There are two main types of sweet potatoes:

Dark sweet potatoes

Compared to sweet potatoes with golden skin, they are softer and sweeter with darker, copper-brown skin and bright orange flesh. They are found in the United States.

Sweet potato with golden skin

This version is firmer, with golden skin and light yellow flesh. It has a drier texture and is less sweet than dark-skinned sweet potatoes.

Regardless of the type, sweet potatoes are usually sweeter than ordinary potatoes. They are extremely healthy vegetables. Their long shelf life allows them to be sold all year round. If the potatoes are stored properly in a cool and dry place, they can last up to 2-3 months. You can buy them in a wide range of different shapes, most often whole or sometimes pre-peeled, cooked and sold canned or frozen.

Characteristic of Yams?

Yams are also a tuberous vegetable. Their scientific name is Dioscorea and they originate from Africa and Asia. They are now common in both the Caribbean and Latin America. More than 600 species of yams are known, and 95% of them are still grown in Africa. Compared to sweet yams they can become very large. The size can vary from that of a small potato to 5 feet (1.5 meters). Not to mention that they can weigh up to an impressive 60 pounds.

Yams have some distinctive features that help distinguish them from sweet potatoes, mainly their size and skin. They are cylindrical in shape with brown and rough, crust-like skin that is difficult to peel, but softens when heated. The color of the flesh varies from white or yellow to purple or pink in the mature. Unlike sweet potatoes, they are starchy and dry.

Why do people confuse sweet potatoes with yams?

Both names are used interchangeably and are often misleading in supermarkets. And yet they are completely different vegetables.

African slaves who came to the United States called the locals sweet potato mute, which translates as yams in English. This is because it reminded them of real yams, a staple food they knew in Africa. In addition, the sweet potato variety with darker skin and orange flesh was introduced in the United States several decades ago. To separate it from the paler sweet potatoes, the producers called them yams. The term yams is now more of a marketing term for growers to distinguish between the two types of sweet potatoes.

Most vegetables labeled as yams in US supermarkets are actually just a variety of sweet potatoes.

They are prepared and eaten in different ways

Both sweet potatoes and yams can be cooked in many ways. They can be prepared by boiling, steaming, baking or frying. Sweet potatoes are more common in US supermarkets, so as you might expect, they are used in a wider range of traditional Western dishes, both sweet and savory.

They are most often baked. They are usually used to make sweet potatoes, mashed potatoes, soups. It can also be pureed and used in desserts.

On the other hand, real sweet potatoes are rare in Western supermarkets. However, they are a staple food in other countries - especially in Africa.

Their long shelf life allows them to be a constant source of food during a poor harvest.

In Africa, they are most often cooked, baked or fried. Purple yams are more common in Japan, Indonesia, Vietnam and the Philippines and are often used in desserts. Yams can be purchased in a variety of forms, including whole, powder, flour or as a supplement.

Yams flour is offered west by grocers specializing in the trade of African products. It can be used to prepare dough that is served with stews or other dishes. It can also be used in the same way as mashed potatoes.

The difference in nutrient content varies

Raw sweet potatoes contain water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat.

In comparison, raw yams contain water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat.

The 100-gram portion of baked sweet potatoes with skin contains:

• Calories: 90

• Carbohydrates: 20.7 grams

• Dietary fiber: 3.3 grams

• Fat: 0.2 grams

• Protein: 2 grams

• Vitamin A: 384% DV

• Vitamin C: 33% DV

• Vitamin B1 (Thiamine): 7% DV

• Vitamin B2 (riboflavin): 6% DV

• Vitamin B3 (Niacin): 7% DV

• Vitamin B5 (pantothenic acid): 9% DV

• Vitamin B6 (Pyridoxine): 14% DV

• Iron: 4% DV

• Magnesium: 7% DV

• Phosphorus: 5% DV

• Potassium: 14% DV

• Honey: 8% DV

• Manganese: 25% DV

The 3.5-gram portion of boiled or baked yams contains:

• Calories: 116

• Carbohydrates: 27.5 g

• Dietary fiber: 3.9 g

• Fat: 0.1 grams

• Protein: 1.5 grams

• Vitamin A: 2% DV

• Vitamin C: 20% DV

• Vitamin B1 (thiamine): 6% DV

• Vitamin B2 (riboflavin): 2% DV

• Vitamin B3 (Niacin): 3% DV

• Vitamin B5 (pantothenic acid): 3% DV

• Vitamin B6 (Pyridoxine): 11% DV

• Iron: 3% D V

• Magnesium: 5% DV

• Phosphorus: 5% DV

• Potassium: 19% DV

• Honey: 8% DV

• Manganese: 19% DV

Sweet potatoes have slightly fewer calories per serving than yams. They also contain a little more vitamin C and more than three times the amount of beta-carotene, which is converted into vitamin A in the body.

In fact, a 3.5-gram serving of sweet potatoes will provide you with almost the entire daily recommended amount of vitamin A, which is important for normal vision and the immune system.

On the other hand, raw sweet potatoes are slightly richer in potassium and manganese. These nutrients are important for good bone health, proper heart function, growth and metabolism.

Both sweet potatoes and yams have decent amounts of other micronutrients such as B vitamins, which are vital for many bodily functions, including energy production and DNA production.

It is also important to consider everyone's glycemic index (GI). GI gives you an idea of how slowly or quickly food affects your blood sugar levels.

GI is measured on a scale from 0 to 100. Food has a low GI if it causes a slow rise in blood sugar, while food with a high GI causes a rapid rise in blood sugar.

Cooking and cooking methods can lead to a change in the GI of the food. For example, sweet potatoes have a medium to high GI ranging from 44 to 96, while yams have a lower GI ranging from 35-77. Boiling, not frying or baking, is associated with a lower GI.

Their potential health benefits are different

Sweet potatoes are a great source of beta-carotene, which has the ability to increase vitamin A levels. This can be very important in developing countries, where vitamin A deficiency is common.

Sweet potatoes are also rich in antioxidants, especially carotenoids, which are thought to help prevent heart disease and reduce the risk of cancer.

It is believed that some types of sweet potatoes, especially purple, have the highest content of antioxidants - much higher than many other fruits and vegetables.

Also, some studies show that some types of sweet potatoes can help improve blood sugar regulation and reduce bad LDL cholesterol in people with type 2 diabetes.

While the health benefits of eating yams have not been extensively studied. There is limited evidence that it may be a helpful remedy for some of the unpleasant symptoms of menopause. A study in 22 postmenopausal women found that high yams intake over 30 days improved hormone levels, lowered LDL cholesterol and increased antioxidant levels.

Adverse effects

Although sweet potatoes and yams are considered healthy and safe for consumption by most people, it may be wise to follow some precautions. For example, sweet potatoes have quite high levels of oxalates. These are natural substances that are usually harmless. However, when they accumulate in the body, they can cause problems for people at risk for kidney stones.

While sweet potatoes can be safely eaten raw, some types of yams are safe to eat only when cooked.

Naturally occurring plant proteins found in yams can be toxic and cause disease if consumed raw. Cooking yams will remove all harmful substances.

Sweet potatoes and yams are completely different vegetables. However, they are at the same time nutritious, tasty and appropriate additions to the diet. Sweet potatoes are more readily available and are nutritionally superior to yams - albeit slightly. If you prefer a sweeter, fluffier and moist texture, choose sweet potatoes. But whatever you choose, you will not go wrong.