Sweet Potatoes vs. Yams: What’s the Difference? (2024)

FAQs

Sweet Potatoes vs. Yams: What’s the Difference? ›

Yams and sweet potatoes differ in flavor and appearance, and they are not related. Sweet potatoes are in the morning glory family, while yams belong to the lily family. Yams aren't as sweet as sweet potatoes, and they are starchier and drier. Their texture and flavor are more similar to potatoes or yuca.

Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.

The reason for the name mix-up, she explains, is because Louisiana sweet potato growers in the 1930s marketed a new breed of orange-fleshed sweet potatoes as “yams” to distinguish their crop from other states' produce—and it stuck.

"They are not related or even in the same plant family," Harvey said. "Sweet potatoes are considered storage roots and are grown from plant vine cuttings called slips. Yams are considered tubers and are grown from pieces of the tubers."

Despite the name, both sweet potatoes and yams have amounts of sugar that are tolerable for people with diabetes. One cup of sweet potato has 6 grams of sugar, and 1 cup of yams has 0.5 grams of sugar, per the USDA.

All potatoes can fit into a healthy diet, but purple potatoes, red potatoes, and sweet potatoes—which are often grouped with potatoes—stand out due to their high amounts of protective plant compounds and essential nutrients.

Yams may improve your blood sugar levels. In one study, rats given yam powder or yam water extract experienced decreased fasting blood sugar and hemoglobin A1c (HbA1c) levels, compared with the control groups. HbA1c is a measure of long-term blood sugar control ( 27 ).

Both sweet potatoes and yams are nutritious, albeit completely different vegetables. They are both good to eat as a part of a healthy diet and neither is particularly nutritiously superior to the other. That being said, sweet potatoes contain more vitamin C, vitamin A, fiber, and protein.

Are Yams and Sweet Potatoes the Same? No, yams and sweet potatoes are not the same. Yams have rough, dark brown skin that is often compared to tree bark, and their flesh is dry and starchy like a regular potato. Sweet potatoes have smooth reddish skin, softer flesh (when cooked), and a sweet flavor.

Sweet potatoes cook more quickly than yams, are moister, and they taste distinctly sweet. When cool, they do not turn steadfastly glutinous and solid.

What is the sweetest sweet potato? ›

Which sweet potato is the sweetest? Sweetest is subjective but relatively speaking, Garnets and Hannahs are mildly sweet. Purple and Jewels are moderately sweet and the Japanese variety tend to be the sweetest.

Sweet potatoes tend to have a more tapered shape and may be firm or soft with thinner skin. Generally, sweet potatoes taste sweeter than yams. You will more readily encounter sweet potatoes during your regular grocery run, but if you spot a yam, which may be labeled "sweet potato," you'll know the truth.

Although both veggies are very close in fiber, protein, vitamin C, and magnesium, sweet potatoes are the healthier option because they are lower in overall calories, lower in carbohydrates, and higher in beta carotene (vitamin A).

You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.

The russet potato, despite its low fiber content, has very low sugar content and ranks the best (as having the lowest) sugar-to-fiber ratio.

Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total.

Yams are also filled with dietary fibre which is fantastic for weight loss as foods high in either fibre or protein have been shown to make you feel fuller which prevents overeating. 100 g of yams contains 4.1 grams of fibre which is 13.6% Of the recommended daily dietary fibre intake.

Yams are rich in vitamins and minerals and are a nutritious food staple in many places outside the U.S. Wild yam root contains diosgenin, which has been shown to limit the progression of both osteoporosis arthritis and rheumatoid arthritis.

Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Longer boiling times reduce the GI further. To support better blood sugar control, it's best to select healthy cooking methods and enjoy sweet potatoes in moderation.