Many people interchangeably use ‘yam’ and ‘sweet potato.’ Although they appear similar to the classic brown potato you may be familiar with, they are actually not the same vegetable! In fact, they aren’t even in the same plant family.
So now, before you get distracted imagining crispy roast potatoes and mash on Thanksgiving, let’s go over the difference between these two veggies. Now grab your bowl of sweet potato fries (or yam fries), and let’s begin!
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History of Yams and Sweet Potatoes
The history of yams and sweet potatoes in the United States goes back centuries.
Yams have a history intertwined with slavery in the U.S., as they are a significant part of traditional African cooking. Slave traders would often bring yams to feed the people on the journey to North America from Africa.
However, as yams weren’t commonly grown in America, they were often confused with or replaced by sweet potatoes in traditional African recipes. This is because sweet potatoes are more easily accessible as they grow in Central America.
The Difference Between Yams and Sweet Potato
1. The Texture and Color
Yams are more starchy and look rough and brown on the outside and pale inside.
On the other hand, sweet potatoes are softer. They are orange, red, or purple in their outward appearance and either orange or white on the inside.
Yams can exceed a whopping 1.5m in length and weigh more than a small person in some cases, but typically, yams and sweet potatoes can fit in one hand.
2. The Nutrition
Both yams and sweet potatoes are incredibly healthy whole foods. If you have wondered about the fat, protein, and carb difference between yams and sweet potatoes, here is a simple run-down.
Yams Are Higher In:
- Fat
- Carbs
- Vitamin B6, C, and E
- Potassium
Sweet Potatoes Are Higher In:
- Protein
- Sugar
- Calcium
- Sodium
- Vitamin A
- Beta-carotene
- Iron
- Manganese
- Antioxidants
Is Yam Healthier Than Sweet Potato?
Yams and sweet potatoes both have nutritional benefits. Overall, sweet potatoes are more nutritionally dense than yams. They also bring antioxidant benefits that can rid your body of free radicals that can cause cell damage, which may lead to cancer.
This isn’t to say yams aren’t good for you. But suppose you are solely basing your decision on nutrition. In that case, you are better off seeking a sweet potato in your local store than searching across the city for a yam.
Can You Substitute a Yam for a Sweet Potato in a Recipe?
Unfortunately, most recipes won’t be the same if you use yams instead of sweet potato or vice versa. This is because they are different vegetables and, as mentioned, have different textures and tastes, and sweetness.
Did you find this post helpful? Please leave a comment and let me know below! I’d love to hear from you.
Disclaimer: This content is meant for informational and educational purposes, only. It is not intended to provide medical advice or take the place of such advice from a personal physician. Please consult with your doctor regarding specific health and lifestyle questions and concerns.
