Read on to learn all the benefits of sweet potatoes, their nutritional info, and ways to incorporate them into your diet. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. That’s more than the typical white potato (only about 18 grams). Sweet potato is a great source of dietary fiber. Both the purple and orange guys are also very low in fat, helping to keep you slim and trim. Sweet Potato Nutrition Facts. As yams, they don’t have the same nutritional value as I. batatas. Try butter-roasted sweet potatoes; sweet potato salad; twice-baked sweet potatoes or simply dice and roast in the oven for an easy side dish. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. A yam comes from a completely different plant and is a tuber, like a potato. Here’s the comparison: Here’s the comparison: 7-ounce white potato with skin: 220 calories, 5g protein, 51g carbs, 20mg calcium, 115mg phosphorus, 2.8mg iron, 16mg sodium, 844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin, 3.3mg niacin, 16mg vitamin C Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Don’t worry, the sweet, orange, Thanksgiving-pie staple you know and love actually is a sweet potato (they also come in white and purple varieties). The source for the nutritional information above is the United States Department of Agriculture (USDA). Like sweet potatoes, carrots contain plenty of anthocyanins. The tubers contain very little sugar and are much starchier than sweet potatoes. A sweet potato is what you are used to seeing in the super market and in cans as yams or candied yams.There are a variety of types of sweet potato available that range from yellow, to orange, to reddish orange-coloured skin and flesh. Yam is higher in vitamins too than sweet potato, except for Vitamin A, Vitamin B2 and vitamin B5. Eat sweet potatoes with butter to help this transformation work best. Detailed nutrition comparison for carrots vs sweet potatoes. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Sweet potatoes have almost no fat. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Dice, … The tubers can grow to nearly five feet in length, though. Sweet potato nutrition. Types of Sweet Potatoes. It has rough, scaly skin and is long and cylindrical. But back then, the sweet potato was also white or yellow in color. Most all yams in a grocery store are actually sweet potatoes. 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. Like yams, the differences vary little between the varieties. Components in Japanese Sweet Potato Tubers. Sweet potatoes are high in many important nutrients. 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. Both white potatoes and sweet potatoes contain a variety of nutrients. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. Sweet potatoes (Ipomoea ... it is the tuber that is consumed. The tubers have rough skin and the form is long and slender. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. Valerie on September 07, 2012: Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. Yams have very low nutritional value when compared to sweet potatoes. The young leaves and shoots are sometimes eaten as greens.The sweet potato is distantly related to the common potato (Solanum tuberosum), both being in the order Solanales. When comparing sweet potatoes to real yams, there are more significant differences. One medium cooked sweet potato contains approximately: 103 calories; 23.6 grams carbohydrates ; 2.3 grams protein; 0.2 gram fat; 3.8 grams dietary fiber; 21,907 international units … Yams vs. Sweet Potatoes Nutrition. The orange sweet potatoes are still commonly referred to as yams and firmer, lighter flesh ones as sweet potatoes. Skins may be dark brown or light pink; insides white, yellow, purple, or pink. The nutrition facts for raw and baked sweet potatoes can be vastly different. Sweet potato vs yam and white potato. A 3.5 ounce serving of sweet potatoes is about 90 calories, 20 grams of carbohydrates, and two grams of protein. Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. All the varieties described below are technically sweet potatoes, though they’re often called yams. Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. Both sweet potatoes and russet potato are high in potassium. That doesn’t … It’s not uncommon to see mashed sweet potatoes, sweet potato fries, sweet potato pie, and roasted sweet potatoes on menus and tables across the continent. Many times the names "sweet potato" and "yam" are used interchangeably in conversation, in cooking, and even at the supermarket, but they are really two different vegetables.Although they are both root vegetables, they belong to two different plant families—the sweet potato is from the morning glory family while the yam is related to the lily. Incidentally, yams and sweet potatoes are different. "Because there are two types of sweet potatoes, the USDA has labeled the orange-fleshed sweet potatoes as 'yams' to distinguish the two varieties." Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Both of them have … 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. Most notably, they’re higher in carbohydrates. The average yam has a comparatively higher 27 grams worth of carbs for the same quantity. First: the age-old question… is that a sweet potato or a yam? Detailed nutrition comparison for sweet potatoes vs russet potato. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. Sweet potato has more pantothenic acid. 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 . Even the nutritional value of yams and sweet potatoes is highly similar. In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia C. Bovell-Benjamin, Ph.D., a professor of food and nutritional sciences at Tuskegee University. "The confusion between sweet potatoes and yams really comes from the USDA," says Brigitte Zeitlin, R.D., a registered dietitian and founder of BZ Nutrition. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. Raw sweet potatoes are about 20 percent carbohydrates, three percent fiber, and about 1.5 percent protein. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. Both sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and snack on … Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! Traditional sweet potatoes have an average of roughly 20 grams of carbohydrates per 100 grams. Sweet potato has more beta-carotene than russet potato. Pair white potatoes with beans to increase the fiber content of a meal. Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. The phytonutrients associated with different colors in sweet potato do have different health properties. Where these two differ for the most part is in their phytonutrient profile. 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