A 1-cup serving of cubed yams contains 1,224 milligrams. True yams are another type of tuber (genus Dioscorea). Do Colors in Fruits & Vegetables Play an Important Role? Macronutrients consist of carbohydrates, fat and protein. Yam vs sweet potatoes, the verdict. I previously talked about the cancer fighting properties of sweet potatoes (See Anti-Cancer Potential of Sweet Potato Proteins) and what would happen if you centered your diet around them (The Okinawa Diet: Living to 100).It seems that the only potential downside to eating too many sweet potatoes is that you could get yellow palms (or nose as you can see in the video, The Best Way to … Have a baked potato as a side dish with a lean steak to boost the potassium content of your meal. Yam generally has a lower glycemic index, about 54% of glucose per 150 gram serving, compared to potato products. List of Foods That Are in the Starch Category, How to Combine High Starch Foods With Low Starch. Both sweet potatoes and pinto beans are high in dietary fiber and sweet potato is a excellent source of Vitamin A. At first glance, you can see that in potato is less calories than calories than in yam (about 40 %). Yams are not left out in this nutritional tug of war. The recommended daily intake of B-6 is 1.3 milligrams. This same serving size of white potatoes contains 610 milligrams. © Copyright 2020 Hearst Communications, Inc. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie. Knowing this information will give you a good idea where they fit in your diet plan. 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. Nutrients of White Potatoes Vs.Yams Macronutrients. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. A sweet potato and a yam are two different plants, with two different flavours and nutritional content. They contain a bit more potassium and manganese than sweet potatoes. White potatoes and yams contain moderately high amounts of B-6 and thiamin. Both these vegetables are nutritious and should be included in your regular diet. Here is a side-by-side comparison of yam and sweet potato nutrition. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. Yams have more potassium and manganese than yams. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. It is aslo easy to see see that in potato is more protein than in yam. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. At first glance, you can see that in potato is less calories than in yam. Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. The B vitamins break down macronutrients for energy, and they are also responsible for red blood cell formation and digestion. In potato and in yam most calories came from carbs. Eat sweet potatoes with butter to help this transformation work best. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. This gives you a full feeling, which prevents overeating. Tables below show us that there is 0.17g/100g of fats in yam and 0.1g/100g in potato. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. These nutrients help the body build healthy bones as well as supporting the heart, metabolic function, and helping the body continue to grow and create healthy cells. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. Nutrition Information Regarding Adzuki Beans. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. Also note: sweet potatoes aren’t yams. This same serving size of yams contains .4 milligrams of B-6 and .2 milligrams of thiamin. Calories and Fat According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato -- approximately 5 inches long and weighing 130 grams -- contains about 113 calories. Sweet potato has more riboflavin, pantothenic acid and vitamin b6 and pinto bean is a excellent source of calcium. Potassium is an electrolyte mineral that helps balance acid and base in … Potato has 77 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 40 %. Sweet potato or yam - where is more calories? Potato or yam - where is more calories? One glaring difference, however, is … See tables below to compare potato with yam in details. An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. Privacy Policy. The protein content and quality of roots and tubers is lower than other food staples, with the content of yam and potato being around 2% on a fresh-weight basis. Yam vs Potato - In-Depth Nutrition Comparison Compare. Like yams, the differences vary little between the varieties. 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 []. At first glance, you can see that in sweet potato is less calories than calories than in yam (about 26 %). Macronutrients consist of carbohydrates, fat and protein. In this case difference is about 70 %. 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). Potassium is an electrolyte mineral that helps balance acid and base in the system, aids in muscle contractions and also promotes normal heart function. They both pack a big punch when it comes to their nutritional value. 90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fibre, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams vitamin … Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. 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. A 1-cup serving of white potatoes has .3 milligrams of B-6 and .1 milligrams of thiamin. White potatoes and yams fall into the category of root vegetables. Squash is also rich in calcium, magnesium, potassium, and … There is 27.88g/100g of carbohydrates in yam and 17.49g/100g in potato so let me do the math for you again - difference is about 59 %. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. These are simply plants that have edible portions underground. One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. In sweet potato and in yam most calories … Generally speaking, these two items are comparable sources of calories and nutrients, with slight discrepancies in certain areas. Sweet potatoes are a bit lower in calories than yams are. 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. Both varieties of root vegetables have generous amounts of this mineral, but yams have nearly double that of white potatoes. I also have a degree in Sport Management, and multiple certifications to back up my validity. A cup of raw, cubed yams contains 42 grams of carbs and 2 grams of protein. Sweet Potato vs. Yam Nutrition. 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. Potatoes also have a moderate amount of protein and are virtually fat-free. Yam supplies 118 calories per 100 grams. The phytonutrients associated with different colors in sweet potato do have different health properties. This is based on a 3.5-ounce (100 gram) serving of each. Nutrition: Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. Yams are usually dark yellow to light pink, sweet potatoes come in a variety of colours from yellow to red to purple In cooking, they are not substitutes for each other. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Because they belong to the same family of vegetables, they have similarities in nutrient content, but they also have their share of differences. Like sweet potatoes, carrots contain plenty of anthocyanins. Sweet potato nutrition. Yams are slightly higher in carb content. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. The source for the nutritional information above is the United States Department of Agriculture (USDA). The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. Have a leafy green salad or portion of beans with a yam or baked potato for a meal rich in B vitamins. Here’s how these tubers compare — and why both deserve a place in your diet. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. Like many foods, it seems potatoes have fallen into the diet trend trap. These are nutrients that help with bone growth, metabolism, and great heart function. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Yams have a lower GI than white potatoes, but both fall in the low category. These vegetables both provide key nutrients, but one is a root and the other is a tuber. In comparison, a raw yam … In potato is less carbohydrates than in yam. Components in Japanese Sweet Potato Tubers. If you continue to use this site we will assume that you are happy with it. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Infographic. Nutrition comparison for pinto beans vs sweet potatoes. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Mineral Comparison. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Lati… After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. Nutrition comparison for sweet potatoes vs russet potato. Men should aim for 1.2 milligrams of thiamin daily, while women should consume 1.1 milligrams. Pair white potatoes with beans to increase the fiber content of a meal. This same serving size of white potatoes contains about 24 grams of carbs and 2.5 grams of protein. calories-info.com creator Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). The glycemic index, or GI, of a food determines how fast it raises blood sugar levels in the body. When you consume a high GI food, your pancreas releases insulin in high amounts, which promotes weight gain. There are distinct differences between a yam vs. a sweet potato. In potato and in yam most calories came from carbs. Promoter of a healthy eating and living style, We use cookies to ensure that we give you the best experience on our website. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? 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. So should you opt for white or sweet potatoes? Mashed potatoes, for example, have a considerably higher GI than boiled. Low GI foods gradually raise blood sugar levels and reduce the chances of having peaks and valleys with energy. Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. Dietary fiber does not get digested when it is consumed, and it creates bulk in the stomach. Foods that rank from 0 to 55 are low, 56 to 69 are moderate and 70 to 100 are high. There is 1.53g per 100g of yam and 2.05g per 100g of potato so using simple math we can see that difference is about 25 %. The daily recommendation for carbs is 130 grams. Different preparations will affect the glycemic index. 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. Copy infographic link Copy. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. All varieties of potatoes are known as starchy vegetables because they contain a high amount of carbs. Mineral comparison score is based on the number of minerals by which one or the other food is richer. The recommended daily intake of potassium is 4,700 milligrams a day. 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. Sweet Potato vs. All varieties of potatoes are known as starchy... Potassium.
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