Sweet Potatoes Vs. Yams: Nutritional Differences and Recipes
My passions are food, tennis, and travel. I love to write about cooking, gluten-free recipes, tennis technique, and tennis strategies.
You can tell that this is a roasted sweet potato because of the orange interior flesh. This is one of two types of sweet potatoes sold in US markets.
Micki Seibel, March 2012
What's the Difference Between a Sweet Potato and a Yam?
Although the terms are often used interchangeably in America, sweet potatoes and yams are two different vegetables.
- Sweet potatoes are a starchy tuber native to the Americas that is distantly related to a potato. Sweet potatoes in the US come in two varieties: one with a creamy, white interior and the other with an orange interior.
- Yams, on the other hand, are a tuber native to the tropical regions of Africa and Asia. They generally have darker, bark-like skin on the outside and vary in color on the inside from creamy white to purple. They contain no starch.
Simple, right? So, why the confusion?
To understand the difference, let's go back to Colonial times, when enslaved Africans called the sweet potato a yam after the familiar tuber in Africa. This confusion was institutionalized by the USDA, which started labeling the darker variety of sweet potato as a "yam" to distinguish it from its paler cousin. Thus, the orange sweet potatoes are often sold as 'yams,' but the USDA requires them to also contain 'sweet potato' (which is what they really are) in the labeling.
Nutritional Data Comparison
| Sweet Potato | Yam | Russet Potato | |
|---|---|---|---|
Calories | 90 | 116 | 97 |
Total Fat | 0g | 0g | 0g |
Total Omega-3 fatty acids | 4.0mg | 9.0mg | 10.0mg |
Total Omega-6 fatty acids | 60.0mg | 50.0mg | 32.0mg |
Total Carbohydrates | 21g | 27g | 21g |
Dietary Fiber | 3g | 4g | 2g |
Sugars | 6g | 0g | 1g |
Starch | 7g | 0g | 17.4g |
Protein | 2g | 1g | 3g |
Inflammation Factor* | +189 (Moderately Anti-inflammatory | -76 (mildly inflammatory) | -59 (mildly inflammatory) |
Glycemic Load | 9 | 12 | 10 |
Good Source of | Dietary fiber, Vitamin B6, Potassium | Dietary fiber, Vitamin C, Potassium, and Manganese | Vitamin B6, Potassium, and Maganese |
Very Good Source of | Vitamin A, Vitamin C, and Manganese | Vitamin C | |
Serving Amount | 100g, baked with skin, no salt | 100g, baked with skin, no salt | 100g, baked with skin, no salt |
Nutritional Analysis
As you can see from the nutrition data above, sweet potatoes, yams, and potatoes have a very similar nutritional profiles. This is not surprising given, that they are all tubers of one kind or another. Where sweet potatoes do have an edge, however, is that they are moderately anti-inflammatory, given the higher amounts of Omega-6 fatty acids and manganese (an essential trace mineral to maintain the integrity of skin and bone). This is particularly important for people who may be managing chronic illness or high-level athletes.
Both Are Great Alternatives to Potatoes
Whether you opt for a sweet potato or a yam, either makes a great alternative to potatoes. Because both have a more natural (albeit different) flavor than a russet potato, they are less likely to require additives such as butter, sour cream, or excess salt to make them taste good. However, because they usually require a longer cooking time (in excess of an hour), they are not the quickest thing to make for a late-evening meal. However, my recipe below makes it a bit more manageable.
A sweet potato before cooking: the interior flesh has been scored in order to expose more of its surface area to heat while roasting.
Micki Seibel, March 2012
Simple Roasted Sweet Potato (or Yam) Recipe
This recipe reduces the cooking time by halving the sweet potato or yam and scoring it to expose the interior flesh. Combined with roasting it at a higher temperature, the result is a recipe that takes only 45 minutes rather than the usual 1 1/2 hours.
Cook Time
| Prep time | Cook time | Ready in | Yields |
|---|---|---|---|
2 min | 45 min | 47 min | Serves 4 people 1/2 sweet potato or yam, ~90 grams |
Ingredients
- 2 sweet potatoes or yams
- 1 tablespoon olive oil
- salt and pepper to taste
- 1/4 teaspoon nutmeg
Instructions
- Preheat the oven to 400°F.
- Half the yams lengthwise. Cut slits crosswise into the interior flesh to expose it.
- Drizzle the yam with olive oil. Add salt, pepper, and nutmeg.
- Roast for 45 minutes or until a fork easily pierces the interior.