Sweet Potatoes vs. Yams: What’s the Real Difference?
Sweet Potatoes vs. Yams: What’s the Real Difference?
When it comes to holiday menus or side dishes, sweet potatoes are a familiar favorite. But every year, there’s confusion about whether we’re eating sweet potatoes or yams. While these terms are often used interchangeably in the U.S., they’re not the same vegetable. Let’s clear up the confusion and explore why sweet potatoes are a nutritional powerhouse.
Sweet Potatoes: A Nutritious Favorite
Sweet potatoes are versatile, nutrient-packed tubers that deserve their superfood status. They come in various colors, from orange to purple to white, but their most common variety is the orange-fleshed sweet potato.
Key Nutrition Facts
A medium-baked sweet potato (about the size of a computer mouse) provides:
Calories: ~100
Fiber: ~4 grams
Vitamin A: Over 700% of the recommended daily value (as beta-carotene)
Vitamin C: ~20% of the recommended daily value
Potassium: Over 500 mg
Protein: ~2 grams
Fat: 0 grams
Sweet potatoes are an excellent source of beta-carotene, which is converted into vitamin A to support eye, immune, and skin health. They’re also rich in fiber, which aids digestion, and potassium, which supports heart health and muscle function.
How Cooking Affects Nutrition
When you enjoy sweet potatoes baked or boiled, they retain their nutritional benefits. However, turning them into fries or casseroles can change their nutrient profile. For example:
Sweet Potato Fries: A medium serving has about 190 calories, 9 grams of fat, and a higher sodium content due to frying and added seasonings.
Sweet Potato Casseroles: Adding sugar, butter, and marshmallows creates a calorie-dense dish far removed from the naturally nutritious baked sweet potato.
What About Yams?
If you’re in North America and eating something labeled as a yam, chances are it’s a sweet potato. Yams and sweet potatoes are different tubers with distinct characteristics.
Key Differences Between Sweet Potatoes and Yams
Despite their similar uses in cooking, sweet potatoes and yams are vastly different tubers. Here’s how they compare:
Origin: Sweet potatoes are native to Central and South America, while yams are staples in Africa and Asia.
Skin and Flesh: Sweet potatoes have smooth, thin skin with flesh that ranges from orange to purple. Yams, on the other hand, have rough, scaly skin and white or purple flesh.
Taste and Texture: Sweet potatoes are naturally sweet and moist, while yams are starchier and less sweet.
Size: Yams are often much larger than sweet potatoes and can grow up to several feet long.
Availability: Sweet potatoes are common in North American supermarkets, often mislabeled as “yams.” True yams are typically found in international markets.
Yams are less sweet and starchier than sweet potatoes. They’re more commonly found in Africa, Asia, and the Caribbean and are a staple in traditional dishes like fufu or yam porridge. In the U.S., you’re unlikely to find true yams unless you shop at specialty international markets.
Why the Confusion?
The mix-up dates to the early days of U.S. agriculture. African slaves referred to sweet potatoes as “nyami,” a word from their native languages that means yam. Over time, the term stuck, especially for the softer, orange-fleshed sweet potatoes.
Today, U.S. grocery stores often label soft sweet potatoes as “yams” to distinguish them from firmer varieties. However, what you’re buying is almost certainly a sweet potato, not a yam.
How to Enjoy Sweet Potatoes
Sweet potatoes are incredibly versatile. Here are some simple and nutritious ways to enjoy them:
Baked Sweet Potatoes: Pierce the skin, bake until soft, and top with a drizzle of olive oil and a sprinkle of cinnamon or paprika.
Mashed Sweet Potatoes: Mash boiled sweet potatoes with a touch of milk, a pinch of salt, and a hint of nutmeg for a creamy side dish.
Sweet Potato Soup: Blend roasted sweet potatoes with vegetable broth, ginger, and a splash of coconut milk for a comforting winter soup.
Sweet Potato Toast: Slice sweet potatoes lengthwise, toast them, and top with avocado, nut butter, or a fried egg for a healthy breakfast or snack.
Sweet potatoes and yams are two distinct tubers, each with unique characteristics. While true yams are rare in the U.S., sweet potatoes are readily available and pack a significant nutritional punch. Whether baked, roasted, or mashed, sweet potatoes are a delicious and healthy addition to your meals year-round.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on November 18, 2021, and is updated here.
