Vegetable trivia: are sweet potatoes and yams the same? If you’re not entirely sure, you’re not alone. There is a common misconception that these are just two different names for the same vegetable. Despite their similar coloring, orange flesh, and oblong shape, sweet potatoes and yams are, in fact, different vegetables.
While they both fall under the category of root vegetables, they belong to separate plant families. Sweet potatoes are in the morning glory family (Convolvulaceae), and yams are a tuber of the tropical vine Dioscorea batas (a member of the Dioscoreaceae family).1 What’s more, these two veggies hail from totally different continents, with yams being native to Asia and Africa and sweet potatoes being native to South America.2
In this article, we’ll share how these two veggies stack up when it comes to things like calories, carbs, vitamins, minerals, and other phytonutrients.
High-Level Highlights
Sweet potatoes contain more beta-carotene (vitamin A)
Yams are higher in calories and carbohydrates
Yams are high in minerals like potassium
Difference Between Yams and Sweet Potatoes Explained
If you’re planning any upcoming meals that call for sweet potatoes or yams, it’s important to know the difference. These two veggies have different tastes and textures, so grabbing the wrong one could definitely ruin the dish!
There are hundreds of different varieties of sweet potatoes and yams, so there can be quite a bit of variation, but yams are typically starchier and drier, while sweet potatoes tend to be more sweet and moist.
Yams and sweet potatoes also differ in appearance: yams have a rough brown skin, and white flesh, while sweet potatoes have orange skin with orange, purple, or white flesh.
Unlike sweet potatoes, true yams aren’t grown here in the United States, so they can be harder to find at an American grocery store. Unless you specifically sought out yams, which are usually found in an international market, chances are you’re eating sweet potatoes.1
Sweet Potato vs Yam: Uses
Both sweet potatoes and yams can be prepared in similar ways (boiling, baking, steaming, etc.); however, the end products will be different based on their flavor profiles. In the same way that you wouldn’t substitute a sweet potato with a russet potato (Russet potato pie, anyone?), you shouldn’t swap a sweet potato for a yam.
Due to their dry starchy nature, yams are traditionally included in savory dishes in Caribbean, Central American, West African, Asian, and Filipino cultures.3 Sweet potatoes, on the other hand, are softer and sweeter and can be used in dishes like the popular sweet potato marshmallow casserole, sweet potato pie, or sweet potato fries.
Which is Healthier: Sweet Potato or Yam?
In this battle of the healthiest root vegetable, the winner is the sweet potato. A helpful rule to remember when assessing produce is that bright or deep colors are often related to nutrient value. Sweet potatoes with yellow or orange hues have higher levels of beta-carotene (vitamin A) and phytonutrients called phenolic acids. Purple sweet potatoes are rich in another health-promoting compound called anthocyanins.4
The nutrients in sweet potatoes have been shown to have powerful antioxidant and anti-inflammatory effects, which reduce the risk of many chronic diseases.4 While yams are a good source of fiber and minerals, sweet potatoes are more nutrient-dense and lower in calories, ultimately making them the better choice.
Although both veggies are very close in fiber, protein, vitamin C, and magnesium, sweet potatoes are the healthier option because they are lower in overall calories, lower in carbohydrates, and higher in beta carotene (vitamin A).
Glycemic Index
The glycemic index is a measure of how quickly a specific food can spike your blood sugar. Ideally we want to prioritize foods that have lower glycemic indexes in order to keep your blood sugar balanced. The glycemic index of a food can change based on how it’s cooked, so there is typically a wide range with any food.
Sweet potatoes' glycemic index may range from 44 to 91. Try boiling an orange sweet potato for 30 minutes for a low-glycemic option. The glycemic index for this variety of sweet potato and cooking method is 46, whereas a roasted orange sweet potato has a glycemic index of 82.
Yams have similar disparities in glycemic indexes, as it depends on the variety of yams you consume and the cooking method. For yams, the glycemic index can range from 44 to 75.
Each individual has different reactions to foods, so we recommend experimenting to see if yams or sweet potatoes cause significant spikes for you.
Vitamins
Both veggies are nearly tied in vitamin C, but yams have slightly more folate and vitamin K.
Sweet Potatoes
Yams
Vitamin C
15mg
17mg
Beta Carotene (Vitamin A)
8510ug
83ug
Folate
11ug
23ug
Vitamin K
1.8ug
2.3ug
Fiber
Sweet potatoes and yams are both good sources of fiber. With an average of 4g per 100g, they contribute to nearly 15% of your daily fiber needs.
Sweet Potatoes (100g)
Yams (100g)
Fiber
3g
4g
Potassium
Potassium is an essential mineral and electrolyte required by all tissues in our bodies. Yams have more than double the amount of potassium as sweet potatoes, and 100g can provide 17% of the daily recommended value.
Although both veggies are very close in fiber, protein, vitamin C, and magnesium, sweet potatoes are the healthier option because they are lower in overall calories, lower in carbohydrates, and higher in beta carotene (vitamin A).
In fact, eating yams (and extracts from the vegetable) is linked with better blood sugar control in people with type 2 diabetes, according to a September 2021 study in the British Journal of Nutrition.
Yams have a white-ish flesh, are bigger and rounder, and are somewhat “hairy” on the outside. They're not the cutest of tubers. Sweet potatoes are what we're likely used to – orange or purple or white-ish flesh, and with a narrow shape and tapered ends.
When soft varieties were first grown commercially, there was a need to differentiate between the two. African slaves had already been calling the 'soft' sweet potatoes 'yams' because they resembled the yams in Africa. Thus, 'soft' sweet potatoes were referred to as 'yams' to distinguish them from the 'firm' varieties.
Purple yams are rich in antioxidants, including anthocyanins and vitamin C. Antioxidants help protect your cells from damage caused by harmful molecules called free radicals ( 6 ). Free radical damage is linked to many chronic conditions, such as cancer, heart disease, diabetes, and neurodegenerative disorders ( 7 ).
They're a great source of fiber, potassium, manganese, copper, and antioxidants. Yams are linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control. They're versatile, easy to prepare, and a great vegetable to include in your diet in both sweet and savory dishes.
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Their fiber content helps to slow down this process. Orange sweet potatoes have a higher GI. This can increase your blood sugar level, compared to other sweet potato varieties.
Table 3 shows varietal differences in the sugar content and profiles of the sweetpotatoes used in this study. New kawogo had the highest total sugar content (16.1%) while Dimbuka had the lowest (6.52%). ...
Both sweet potatoes and yams are nutritious, albeit completely different vegetables. They are both good to eat as a part of a healthy diet and neither is particularly nutritiously superior to the other. That being said, sweet potatoes contain more vitamin C, vitamin A, fiber, and protein.
Sweet potatoes tend to have slightly fewer calories per serving than yams. 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.
The name probably dates back to colonial times when slaves from Africa noted the similarities between some varieties of sweet potatoes to yams in Africa.
The word yam is derived from nyam, nyami, or nyambi, verbs of various African dialects meaning either “to taste” or “to eat.” The prevailing theory is that enslaved Africans applied these terms over time to the sweet potatoes available in the Americas, which took the place in their diet of the staple root vegetable ...
You may not want to substitute true yams in your Candied Yams recipe since their flavor isn't the same as the sweet potatoes in the dish. They can be substituted for sweet potatoes in more savory dishes. Treat them like potatoes to make mashed yams or yam fries.
Sweet potatoes tend to have a more tapered shape and may be firm or soft with thinner skin. Generally, sweet potatoes taste sweeter than yams. You will more readily encounter sweet potatoes during your regular grocery run, but if you spot a yam, which may be labeled "sweet potato," you'll know the truth.
No, yams and sweet potatoes are not the same. Yams have rough, dark brown skin that is often compared to tree bark, and their flesh is dry and starchy like a regular potato. Sweet potatoes have smooth reddish skin, softer flesh (when cooked), and a sweet flavor.
Because they are available fresh, canned or frozen, sweet potatoes offer the ultimate flexibility for healthy and delicious menu options at any meal. With virtually no fat and low in sodium, sweet potatoes, or yams, fit perfectly into a low-carb lifestyle, with major nutritional bonuses to boot.
Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.
Carbohydrates. Potatoes and sweet potatoes are considered starchy vegetables given their high-carb content, which provides an energy boost. Potassium. Fun fact: Potatoes and sweet potatoes contain more potassium than a banana.
Introduction: My name is Velia Krajcik, I am a handsome, clean, lucky, gleaming, magnificent, proud, glorious person who loves writing and wants to share my knowledge and understanding with you.
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