Yam vs. sweet potato: Which one particular is healthier for you?

Raw sweet potatoes on a picket tray.zeleno/iStockPhoto / Getty Photographs

The issue

What is the distinction in between yams and sweet potatoes? Is just one healthier for you?

The response

The terms yam and sweet potato are typically applied interchangeably in grocery suppliers. But they are two distinctive starchy veggies that produce various nutrient profiles. In most circumstances, the “yams” marketed in grocery shops are in fact orange-colored sweet potatoes.

The sweet potato is associated to the morning glory loved ones it has orange flesh and its pores and skin can be white, yellow, orange or purple. Often it truly is formed like a potato and sometimes it truly is more time and tapered at each finishes.

Yams belong to the lily family members. The colour of their flesh differs from ivory to yellow to purple. They are extended and cylindrical, and their skin has a rough and scaly texture. Even though sweet potatoes are commonly obtainable in grocery outlets, yams are not. If you are seeking for yams and your grocery shop won’t carry them, try an global foods market place that carries Caribbean or African meals.

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But when it will come to nutrition, sweet potatoes rating a great deal higher. When compared with yams, sweet potatoes are reduced in calories and have significantly more beta-carotene (11.5 in contrast with .07 milligrams for every 1-50 percent cup), an antioxidant nutrient thought to guard towards specific cancers.

There is no official encouraged ingestion for beta-carotene but gurus contend that consuming 3 to 6 milligrams each day will retain blood degrees in the array which is related with a lower hazard of serious disorders. One particular-50 percent cup of sweet potato provides double that sum.

Sweet potatoes also have a lessen glycemic index quantity than yams, this means their carbohydrate is produced much more bit by bit into the bloodstream.

This doesn’t suggest yams are not nutritious – they are a fantastic resource of fibre and potassium.

How sweet potatoes and yams assess nutritionally

Sweet potato, 1/2 cup (100 grams), baked with pores and skin:
  • 90 calories
  • grams body fat
  • 20 grams carbohydrate
  • 3.3 grams fibre
  • 2 grams protein
  • 475 milligrams potassium
  • 20 milligrams vitamin C
  • .28 milligrams vitamin B6
  • 11.5 milligrams beta-carotene
Yam, 1/2 cup (100 grams), baked with pores and skin:
  • 116 calories
  • grams excess fat
  • 27 grams carbohydrate
  • 4 grams fibre
  • 1.5 grams protein
  • 670 mg potassium
  • 12 milligrams vitamin C
  • .23 milligrams vitamin B6
  • .07 milligrams beta-carotene

Leslie Beck is a registered dietitian.


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