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by Shelby on July 4th, 2007

Shelby

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What is the nutritional value of a sweet potato (yam) vs. a regular white potato?

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  • by Drjorx on July 4th, 2007

    Drjorx

    First off sweet potato and Yam are not the same thing.
    Sweet potatoes are often mistakenly called yams, but they are two different vegetables. Sweet potatoes are the root of a vine in the morning glory family and native to the New World tropics. Its history dates back to 750 B.C. in Peruvian records. Columbus brought the sweet potato to the New World from the island of Saint Thomas. Sweet potatoes are a Southern US favorite, particularly for the Thanksgiving holiday

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    Yam, cooked, boiled, drained, or baked, without salt
    http://www.nutritiondata.com/facts-C00001-01c20hy.html


    This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese.

    -----------------------------
    Sweet potato, cooked, baked in skin, without salt [Sweetpotato]
    http://www.nutritiondata.com/facts-C00001-01c20h1.html

    The Good
    This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.
    ----------------------------

    Nutritional Summary for Potatoes, white, flesh and skin, baked
    http://www.nutritiondata.com/facts-C00001-01c20f9.html

    This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin B6 and Potassium, and a very good source of Vitamin C.

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    Sweet Potato and Yam Differences:
    http://homecooking.about.com/od/howtocookvegetables/a/sweetpotatodiff.htm

    Sweet Potatoes
    Popular in the American South, these yellow or orange tubers are elongated with ends that taper to a point and are of two dominant types. The paler-skinned sweet potato has a thin, light yellow skin with pale yellow flesh which is not sweet and has a dry, crumbly texture similar to a white baking potato. The darker-skinned variety (which is most often called "yam" in error) has a thicker, dark orange to reddish skin with a vivid orange, sweet flesh and a moist texture.

    Current popular sweet potato varieties include Goldrush, Georgia Red, Centennial, Puerto Rico, New Jersey, and Velvet.

    Yams
    The true yam is the tuber of a tropical vine (Dioscorea batatas) and is not even distantly related to the sweet potato.

    Slowly becoming more common in US markets, the yam is a popular vegetable in Latin American and Caribbean markets, with over 150 varieties available worldwide.

    Generally sweeter than than the sweet potato, this tuber can grow over seven feet in length.

    The word yam comes from African words njam, nyami, or djambi, meaning "to eat," and was first recorded in America in 1676.

    The yam tuber has a brown or black skin which resembles the bark of a tree and off-white, purple or red flesh, depending on the variety. They are at home growing in tropical climates, primarily in South America, Africa, and the Caribbean.

    Yams contain more natural sugar than sweet potatoes and have a higher moisture content. They are also marketed by their Spanish names, boniato and ñame.
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    http://forum.bodybuilding.com/showthread.php?t=917790

    sweet pot.....raw cubed 1 cup...140cals...2pro...32carbs...4 fiber...0.4 fat
    (1 medium baked in skin...117cals...2p...28carbs...3 fib...0.1 fat)

    yam.......raw cubed 1 cup.........177cals...2pro...42carbs...6 fiber...0.3 fat
    (1 cup, boiled, drained cubed..158cals...2 pro...38 carbs...5 fiber...0.2 fat)

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    http://www.cookinglight.com/cooking/hl/nutrition/package/0,14343,1123857,00.html

    Potato, (6 oz.)
    189 calories
    .17 grams fat
    4.2 grams fiber

    Sweet Potato, (6 oz)
    214 calories
    .19 grams fat
    7.1 grams fiber

    Comments

    • Mahalo nui loa! In Hawaii we often eat sweet potato and yam, and get frustrated when our haole friends get them confused. Neither sweet potato nor yam should be mistaken for taro - another root vegetable.

      laie_techie

      by laie_techie on July 4th, 2009

    • +5

      by Anonymous on August 27th, 2009

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