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Here is a side-by-side comparison of yam and sweet potato nutrition. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Have a leafy green salad or portion of beans with a yam or baked potato for a meal rich in B vitamins. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. A 1-cup serving of cubed yams contains 1,224 milligrams. Copy infographic link Copy. Yams have a lower GI than white potatoes, but both fall in the low category. The glycemic index, or GI, of a food determines how fast it raises blood sugar levels in the body. This is based on a 3.5-ounce (100 gram) serving of each. Sweet potato has more riboflavin, pantothenic acid and vitamin b6 and pinto bean is a excellent source of calcium. 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. In potato and in yam most calories came from carbs. 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 []. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. Low GI foods gradually raise blood sugar levels and reduce the chances of having peaks and valleys with energy. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Promoter of a healthy eating and living style, We use cookies to ensure that we give you the best experience on our website. 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. Yam generally has a lower glycemic index, about 54% of glucose per 150 gram serving, compared to potato products. I also have a degree in Sport Management, and multiple certifications to back up my validity. In this case difference is about 70 %. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Foods that rank from 0 to 55 are low, 56 to 69 are moderate and 70 to 100 are high. Mashed potatoes, for example, have a considerably higher GI than boiled. These are simply plants that have edible portions underground. Have a baked potato as a side dish with a lean steak to boost the potassium content of your meal. 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. Squash is also rich in calcium, magnesium, potassium, and … A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Sweet Potato vs. Yam Nutrition. The daily recommendation for carbs is 130 grams. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Here’s how these tubers compare — and why both deserve a place in your diet. 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. 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 … 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. True yams are another type of tuber (genus Dioscorea). In sweet potato and in yam most calories … One glaring difference, however, is … The recommended daily intake of potassium is 4,700 milligrams a day. Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. In potato and in yam most calories came from carbs. Yam supplies 118 calories per 100 grams. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Both sweet potatoes and pinto beans are high in dietary fiber and sweet potato is a excellent source of Vitamin A. © Copyright 2020 Hearst Communications, Inc. Also note: sweet potatoes aren’t yams. Sweet potato or yam - where is more calories? Like sweet potatoes, carrots contain plenty of anthocyanins. Knowing this information will give you a good idea where they fit in your diet plan. 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. Potato or yam - where is more calories? Privacy Policy. A 1-cup serving of white potatoes has .3 milligrams of B-6 and .1 milligrams of thiamin. Both varieties of root vegetables have generous amounts of this mineral, but yams have nearly double that of white potatoes. Nutrition Information Regarding Adzuki Beans. Nutrients of White Potatoes Vs.Yams Macronutrients. The B vitamins break down macronutrients for energy, and they are also responsible for red blood cell formation and digestion. Yams are not left out in this nutritional tug of war. They both pack a big punch when it comes to their nutritional value. At first glance, you can see that in potato is less calories than in yam. Infographic. 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. All varieties of potatoes are known as starchy... Potassium. Do Colors in Fruits & Vegetables Play an Important Role? Yam vs sweet potatoes, the verdict. Nutrition: Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. 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. Mineral Comparison. Components in Japanese Sweet Potato Tubers. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Lati… Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. List of Foods That Are in the Starch Category, How to Combine High Starch Foods With Low Starch. 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 %. Both these vegetables are nutritious and should be included in your regular diet. Sweet Potato vs. Potatoes also have a moderate amount of protein and are virtually fat-free. If you continue to use this site we will assume that you are happy with it. calories-info.com creator Macronutrients consist of carbohydrates, fat and protein. Both sweet potatoes and yams are very nutritious, but in slightly different ways. Different preparations will affect the glycemic index. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. Like many foods, it seems potatoes have fallen into the diet trend trap. Men should aim for 1.2 milligrams of thiamin daily, while women should consume 1.1 milligrams. Generally speaking, these two items are comparable sources of calories and nutrients, with slight discrepancies in certain areas. The phytonutrients associated with different colors in sweet potato do have different health properties. Macronutrients consist of carbohydrates, fat and protein. This same serving size of yams contains .4 milligrams of B-6 and .2 milligrams of thiamin. When you consume a high GI food, your pancreas releases insulin in high amounts, which promotes weight gain. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. 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. 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. The source for the nutritional information above is the United States Department of Agriculture (USDA). Yams have more potassium and manganese than yams. 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 potatoes differ from other potato varieties in appearance, taste, and nutrition. At first glance, you can see that in sweet potato is less calories than calories than in yam (about 26 %). 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