Sweet Potato Vs Yam Nutrition
Sweet potatoes and yams are both nutritious and tasty. They are high in protein and carbohydrates. While both contain a good amount of sugar, sweet potatoes have more of them. In addition, they also contain some important vitamins and minerals such as Vitamin C and beta carotene. It is therefore wise to incorporate both into your diet.
Sugar content
The sugar content of sweet potato and yam is not always the same. This is because both vegetables are highly carbohydrate foods. They also contain fiber for digestive health and starch for energy.
Sweet potatoes are a member of the morning glory family of plants. They can be yellow, orange, or purple in color. Their flesh can be boiled, baked, or fried. A 200 gram serving of sweet potato contains 41 grams of total carbohydrates, 6.6 grams of fiber, and 13 grams of sugar.
Both vegetables are good sources of vitamins A and B1, potassium, and magnesium. However, yams have more vitamin B6 and higher levels of phosphorus. Yams also have more fiber and a lower glycemic index.
While yams and sweet potatoes are not the same plant family, they are related in many ways. They are often considered interchangeably in the grocery store. They are native to Africa and Asia and they are available in international food markets. In addition, they are sold in markets that sell Caribbean or African foods.
One thing you need to know about sweet potatoes is that they are shaped like a potato. Some have tapered ends. Others are long and slender. It is important to cut sweet potatoes in half before testing because the sugar content will change.
Another thing to keep in mind is that the sweet potato has a slightly lower glycemic index than yams. This is due to the fact that the carbohydrate release is slower. That’s a good thing for those with diabetes. If you are diabetic, check with your doctor before eating sweet potatoes.
Finally, don’t forget to look at the moisture content of these two vegetables. You might be surprised at how much water is lost during the baking process.
Protein
If you’re looking for a good source of protein, you may have asked yourself whether yams or sweet potatoes are a better option. Both are tuber vegetables with a variety of benefits. However, you’ll find that yams have a higher concentration of vitamins and minerals.
Yams have a higher concentration of vitamin A, B1, B6, C, and E. They also have higher amounts of magnesium, potassium, and zinc. These are all important vitamins that support your immune system, nervous system, and blood sugar. The high fiber content of yams and sweet potatoes is linked to a reduced risk of obesity, hypertension, heart disease, and some cancers.
Both of these root vegetables are rich in antioxidants. Antioxidants protect against oxidative stress, a condition linked to cancer and heart disease. Beta carotene, a pigment found in sweet potatoes, is an important antioxidant. In addition, sweet potatoes are a rich source of choline, a nutrient that supports your nervous and muscle systems.
Sweet potatoes also have higher levels of some key antioxidant vitamins. For example, a half cup of cooked sweet potato contains 31,000 micrograms of beta carotene. This is more than twice the amount of beta carotene found in yams.
Although both of these tubers have many benefits, yams are considered healthier. Yams are native to Asia and Africa. Unlike sweet potatoes, yams are not readily available in the U.S. They are usually sold in international food markets. There are 150 different types of yams in the world.
Yams can be cooked or eaten raw. Yams have a mild earthy flavor. Yams have a lower glycemic index and are lower in sugars and sodium.
Beta carotene
It’s interesting to compare sweet potatoes and yams because these are both tubers with edible flesh. Both are rich in beta carotene, a precursor of Vitamin A. They also contain high levels of niacin, Vitamin B6 and potassium. However, there are some significant differences between the two.
Sweet potatoes are especially high in antioxidant phytonutrients. The nutrient protects against certain types of cancer and prevents cellular damage caused by free radicals. Moreover, it improves skin and eye health. Yams are similar to sweet potatoes except they have white or purple flesh.
Besides the beta carotene, the other nutrients in sweet potatoes include vitamins, pantothenic acid, and copper. These antioxidants help to prevent the growth of tumors and can also reduce the risk of colon and stomach cancer. In addition, they provide a healthy amount of fiber. This is important to maintain regularity in the digestive tract.
Compared to yams, sweet potatoes have a lower glycemic index. This means they release carbohydrates more slowly into the bloodstream. That makes them a good food for reducing the risks of diabetes and obesity. Also, they are high in potassium and fiber. Adding them to your diet can reduce your risk of stroke, hypertension, and heart disease.
Beta carotene is also a powerful antioxidant that helps to promote healthy skin and eyes. Moreover, it has been shown to reduce the risk of chronic diseases, such as heart attacks, diabetes, and colon cancer. Taking 3 to 6 milligrams of beta carotene daily may help lower your chances of developing these illnesses.
Sweet potatoes are considered to be better sources of bioavailable beta-carotene than green leafy vegetables. Considering this, they could be an excellent food for controlling vitamin A deficiency in developing countries.
Vitamin C
Sweet potatoes and yams are both tubers. Both are part of the morning glory family, but there are some differences between the two.
Both are rich in vitamins and minerals. However, sweet potatoes have a much more impressive range of nutrients. For example, a medium-sized sweet potato provides nearly 20% of your daily manganese.
Sweet potatoes also have an antioxidant pigment called beta carotene. Beta carotene is responsible for the orange color of sweet potatoes. It is also a very healthful compound. Unlike yams, the amount of beta carotene in a sweet potato is not reduced by cooking it.
Sweet potatoes are also a good source of vitamin A. Vitamin A is important for the eyes. This is because it helps the eyes detect light. You should eat 700 mg of vitamin A every day for women and 900 for men.
In addition to being a good source of vitamin A, yams are a great source of potassium. Potassium is an essential mineral for maintaining proper nerve and muscle function. If you have a kidney condition, you should monitor your intake of potassium.
Both sweet potatoes and yams are rich in fiber. Fiber promotes digestive health. It can help to lower your risk of cardiovascular disease, stroke, and type 2 diabetes. It can also help to prevent constipation.
While both vegetables contain vitamin C, sweet potatoes are a better source of this vitamin. The amount of this vitamin in a sweet potato is twice as high as in yams.
Vitamin C is important for the immune system. It also helps to boost the absorption of iron. As such, if you don’t eat a lot of fruit, sweet potatoes are a convenient way to get your dose of this essential nutrient.
Health benefits
Sweet potatoes and yams are two different types of vegetables. But both are nutritious and delicious. They have similar vitamins and minerals. And they can be substituted for each other.
Both sweet potatoes and yams are tubrous root veggies. However, they differ in a few key ways.
For one, they are not related to each other. The yam is an edible plant from Asia and Africa. It can be cooked with spices and herbs. It is a good source of fiber, vitamin A, potassium, iron and zinc.
Yams are slightly higher in phosphorus and calcium. On the other hand, they are low in moisture. This helps boost shelf life and makes them more nutrient-dense.
Both yams and sweet potatoes are good sources of fiber. These soluble fibers fuel good bacteria in the gut and lower the risk of chronic diseases. High-fiber foods also help keep your blood sugar and insulin levels stable.
Both yams and sweet potato have beta-carotene, which is an antioxidant that protects the heart. Beta-carotene is also linked to an lowered risk of certain types of cancer. In addition, it helps protect against age-related declines in brain function.
Another benefit of eating sweet potatoes is that they have lower amounts of carbohydrates. This makes them a better choice for people who are trying to avoid high cholesterol. Furthermore, they are higher in vitamin A than yams.
As a matter of fact, a half cup serving of sweet potato provides almost double the amount of beta-carotene a yam does. Unlike yams, which are a monocot, sweet potatoes are a dicot.
Vitamins A and C are important for eye health, immune function, and cognitive health. They can also combat free radical damage.