https://www.bonappetit.com/story/difference-between-sweet-potato-and-yam Both sweet potato and yam are tuber vegetables. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. https://www.delightedcooking.com/what-are-purple-sweet-potatoes.htm Over 600 varieties of yams are known, and 95% of these are still grown in Africa. But back then, the sweet potato was also white or yellow in color. Differences between sweet potato and yam. Since they're a little drier in texture, Heck suggests using them for gnocchi so you can control the amount of moisture in the dough. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. A food has a low GI if it causes blood sugars to rise slowly, whereas a high GI food causes blood sugars to rise quickly. Purple and red potatoes are unique in the fact that they are packed with antioxidants. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. Real yams are entirely different root vegetables that are more like yucca in texture and flavor. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. They can be boiled, roasted, sauteed, or fried. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. Purple Okinawan sweetpotato is often confused with the purple yam called ube. Like other colorful fruits and vegetables, purple potatoes’ bright color is a … Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. This can be very important in developing countries where vitamin A deficiency is common (10). What we think of as yams are called this by mistake. Ayamurasaki. Therefore, it’s entirely possible that you’re looking at a sweet potato mislabeled “yam” at your local grocery store. Mike Sizemore, a sweet potato farmer in North Carolina cultivated the sweet potatoes and later obtained a patent for them in 2006. Its Japanese name is beni-imo. Most vegetables labeled as a “yam” in US supermarkets are actually just a variety of sweet potato. Here are 8 tasty fish…. So why all the confusion? They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. So, what's the difference between a sweet potato and a yam? The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Compared to sweet potatoes, yams are lower in beta carotene, starchier, and drier. First, let’s back up. Sweet potato vs yam. This article reviews whether eating raw rice…. Photographs copyright © 2017 by Kristin Teig. the thing that I’m having the hardest time finding out is the nutritional info on the “yam” Are the carbs the same as the sweet potato or do they fall under the yam nutrition profile. Sweetpotato skin is thinner and smoother. This version is firmer with a golden skin and light yellow flesh. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. ... 2 1/2 cups coarsely grated raw peeled sweet potato, purple yam or jewel “yam,” well packed. The vast majority of traditional sweet potatoes are elongated, and some can grow quite large. They are shipped in more grocery stores these days, but the best chance of finding them is in the international and professional markets. Sweet potatoes are tapered and prolonged vegetables, covered with smooth skin, which color varies from beige, yellow, orange to red, purple or brown. Yam vs. Sweetpotato: A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Sweet potatoes that come from Louisiana are taken as yams by people because of similar looks, but they are just sweet potatoes. The reason for the name mix-up, she explains, is because Louisiana sweet potato growers marketed their orange-fleshed as “yams” to distinguish from other states' produce in the 1930s—and it stuck. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They are now commonly found in the Caribbean and Latin America as well. As it melts into your potato, all your problems may melt away too. You can buy them in a wide range of different forms, most often whole or sometimes pre-peeled, cooked and sold in cans or frozen. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. It also promotes inflammation, which aggravates inflammatory conditions such as … Surprisingly, sweet potatoes are only remotely related to potatoes. Sweet potatoes and yams that we find in the States are really all sweet potatoes. Dioscorea alata, also known as purple yam, ube (/ ʊ b ɛ /), or greater yam, among many other names, is a species of yam (a tuber).The tubers are usually a vivid violet-purple to bright lavender in color (hence the common name), but some range in color from cream to plain white. Purple sweet potatoes have a slightly chestnut-like flavor. True sweet potatoes are all essentially the same plant but cultivated differently. In Malaysia and Singapore, "yam" refers to taro. Can You Treat Psoriasis with Detoxes or Cleanses? The same is true for purple sweet potatoes due to the fact that there is also a purple variety of yam. However, they’re both nutritious, tasty and versatile additions to the diet. GI is measured on a scale of 0–100. https://www.healthline.com/nutrition/sweet-potatoes-vs-yams Okinawan Sweet Potato was brought to Hawaii via Japanese and Okinawan immigrants during the sugar plantation era of the 1800s. They belong to different plant families and are only distantly related. To revisit this article, select My Account, then View saved stories. People very often confuse sweet potatoes with yams, using the terms interchangeably. However, Japanese yams have a stouter, rounded shape as opposed to an elongated one. A staple in African cuisine, yams are most often boiled, roasted or fried. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). Unlike the sweetpotato, yams must be cooked to be safely eaten. These are naturally occurring substances that are usually harmless. Purple sweet potatoes tend to be denser than other types, but turn rich, starchy and nutty when cooked (some even say wine-like). High blood pressure is a major risk factor for heart … Their long shelf life of 6 months allows them to be a dependable food source during times of poor farming--the yam is a much more difficult crop to harvest than the sweet potato. It is rough and scaly and very low in beta carotene. Purple Sweet Potato Seeds, 100pcs/pack. Despite its popularity, soy remains a controversial food. There are over 400 varieties of sweet potatoes. Compared to sweet potatoes, yams can grow very large. Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Yams grow from a regular potato size to gigantic proportions of nearly 5 feet long! This article takes an…, Though raw pork dishes exist in some cultures, eating raw or undercooked pork is risky business that can yield serious and unpleasant side effects…, While it's clear that drinking enough water is important to health, you may wonder whether the timing matters. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latin… This article explains whether you can safely microwave…, The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables. Often, the copper skinned sweet potato is referred to as yam, or sweet potato yam, and these are a firmer version of sweet potatoes. This article takes a look at the…, Though rice is conventionally cooked before consumption, some people wonder whether you can eat rice raw. Conversely, sweet potatoes are grown in tropical regions of America and, depending on the sweet potato variety, the flesh coloring can range from white, cream, yellow, pink, orange, to deep purple. USD $ 5.99 USD $ 4.99. In the body, it can combine with calcium and form crystals that can contribute to kidney stones and gout. Yams and sweet potatoes have differences in both appearance, taste and origin. Yam. The neutrally-flavored yams are often used in Caribbean or West African cooking, and are difficult to find in the U.S.; sometimes you can pick them up at specialty grocery stores. Wild yam powder can be found in some health food and supplement stores under various names. Yams can be bought in a number of forms, including whole, powder or flour and as a supplement. They all are great sources of potassium, with red potatoes leading the pack. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and snack on as fries and chips. Sweet potatoes are native to tropical America. One study in 22 postmenopausal women found that a high intake of yams over 30 days improved hormone levels, reduced LDL cholesterol and increased antioxidant levels (17). Thanks for a great article on the differences between sweet potatoes and yams. Yes, you have been eating potatoes all your life and know how versatile this tuber can be in making various recipes. You can either make your own sambal paste with chiles, garlic, ginger, lemongrass, lime zest, and salt, or just mix 1 Tsbp. They also contain a bit more vitamin C and more than triple the amount of beta-carotene, which converts to vitamin A in the body. Yam flour is available in the West from grocers specializing in African products. Sweet potatoes and yams are completely different vegetables. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. Sometimes life puts you at a crossroads: Do you buy yams or sweet potatoes? Red Garnet Sweet Potatoes . These good for women as it helps to ease the problems linked with menopause. Recipes you want to make. This article explains the key differences between sweet potatoes and yams. Their long shelf life allows them to be sold year-round. In Africa, they are most often boiled, roasted or fried. The color is beautiful, purple, can be used as material for food coloring. Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels. Stokes Purple® sweet potatoes are available for the majority of the year — late August through late spring. D. alata, called "white yam", winged yam, water yam, and purple yam (not to be confused with the Okinawan purple "yam", which is a sweet potato), was first cultivated in Southeast Asia. Purple sweet purple contains high carbohydrate so it can replace rice. Precautions must also be taken when preparing yams. Purple sweet potatoes have super amped-up anthocyanins like blueberries, which are great for both color and antioxidants. This is the most common sweet potato found in pretty much every grocery store. Although not grown in the same quantities as the African yams, it has the largest distribution worldwide of any cultivated yam, being grown in Asia, the Pacific islands, Africa, and the West Indies. Different Types of Sweet Potato. There are two main types of sweet potatoes: Compared to golden-skinned sweet potatoes, these are softer and sweeter with a darker, copper-brown skin and bright orange flesh. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. 27. At the grocer, the copper skinned sweet potato is labeled as a yam, but is it really a yam? Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. Your best chances of finding them are in international or ethnic food stores. However, certain varieties store better than others. The Okinawan purple yam has the scientific name Ipomoea batatas cv. All rights reserved. © 2021 Condé Nast. Yams are native to Asia and Africa, they are related to lilies and grow as roots of a flowering plant. Heck argues that sweet potatoes should be your new vegetarian meat replacement because they "can carry spices in a way that other vegetables can't." Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. Our website services, content, and products are for informational purposes only. Garnet On the other hand, yams are produced mostly in the continent of Africa with Nigeria accounting for more than 70% of world production of yams. Potato vs Yam . Though similar to sweet taters in … They cook very differently. Their long shelf life allows them to be a steady food source during times of poor harvest (3). White sweet potatoes may look like russets, but they're loaded with some of the same fiber and vitamins that orange sweet potatoes have—though not as much beta-carotene. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. In the picture left to right: New Jersey Sweet Potatoes (aka White Sweet Potato, aka Yellow Jersey) Purple Sweet Potato (aka Stokes Purple) and Garnet Sweet Potato (these are colloquially known as yams in the US). It is sometimes confused with taro and the Okinawa sweet potato (Ipomoea batatas cv. Sweet potato varieties fall into two distinct categories, which are firm and soft. Oxalate is a substance found in many plants. In parts of the United States where yams are not popular, most major supermarkets don't carry them--to find yams you'd have to go to specialty markets selling C… In the US, true yams can be tough to find. In order to set it apart from paler-skinned sweet potatoes, producers labeled them “yams.”. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. https://www.southernliving.com/veggies/potatoes/purple-sweet-potato It can also be puréed and used in soups and desserts. Purple Sweet Potatoes. The sweet potato is more commonly found in US supermarkets, so as you’d expect, it is used in a wider range of traditional Western dishes, both sweet and savory. This organization promotes research in the science of sweet potato horticultural practices, processes and technologies to ensure the best quality produce for its members and consumers across the globe. The sweet potato is commonly used to make many Western side dishes such as sweet potato fries and mashed and baked sweet potatoes. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. https://www.gardeningchannel.com/sweet-potatoes-vs-yams-explained Sweet Potato vs. Yam Nutrition. While yams are usually bigger, sweeter, and moister than the average sweet potato… There are also purple sweet potatoes and other varieties. 114 in stock. Okinawan Sweet Potato Purple sweet potato is common in Japan and Okinawa where it is used in many sweet and savory dishes. So much confusion surrounds the terms sweet potatoes and yams. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. I buy the deep orange with the reddy brown outside and always thought it was a true yam. Yam is a rough veggie with low beta-carotene content. Read More. At most grocery stores, absolutely nothing. Roast, fry or sauté them to make sure they keep their purple … The Yam is a tropical root originally native to Africa and now grown worldwide. May help lower blood pressure. Sweet potato … A few reasons can explain how this mix-up happened. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. Yams are more easily compared to the texture and flavor of white russet potatoes (with more fiber and complex carbs) and are best boiled and served alongside hearty braised meats. Yam. The North Carolina-grown Stokes varietal are the most popular (with a sweet chestnut flavor), but you can sometimes find Hawaiian Okinawan potatoes with purple-speckled flesh that are best boiled whole. Both sweet potatoes and yams can be boiled, steamed, roasted, mashed, and fried. Depending on the type, the flesh can range from white to orange to even purple. For non-pasta applications, Heck says they go really well with bright, acidic sauces like chimichurri. Glycemic Index: What It Is and How to Use It, Can You Eat Pork Rare? Size can vary from that of a small potato to up to 5 feet (1.5 meters). Unlike most other sweet potatoes, this Japanese variety has drier flesh. Though sweet potatoes and yams are both root vegetables, they taste different, have different nutritional qualities, and come from different plant families. To revisit this article, visit My Profile, then View saved stories. Okinawan sweet potatoes on the other hand are available year round. The American Sweet Potato Marketing Institute (ASPMI) is a non-profit organization that promotes the sweet potato industry of the United States to both foreign and domestic buyers. To prevent the color from bleeding out when cooking, Heck suggests roasting, sautéeing, or frying purple sweet potatoes. These ones are served with ricotta and scallions. Pronounced "ooh-bae," ube is a purple spud related to the orange sweet potatoes you probably already eat on the reg. Visually speaking, yams grow in Asia and Africa and tend to have a paler flesh. Yam vs. Sweetpotato. Treat white sweet potatoes like russets and fry 'em. They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. All rights reserved. Do you call sweet potatoes "yams"? People with certain conditions must limit their oxalate intake. Combine the purple sweet potato and tapioca: once you have them both cooked, combine the purple sweet potato and tapioca in a large pot with water. Wait, there’s a difference?! Yet, they are completely different vegetables. Cooking advice that works. However, they are a staple food in other countries, particularly those in Africa. Anti bacteria; There are many health benefits of sweet purple potatoes – Purple sweet potato anti-bacterial activity reached 3.2 times higher than various types of blueberries. Yams and Taro are not of the same family as sweet potato. They tend to be fluffy and moist and are commonly found in the US. Purple Sweet Potato Seeds, 100pcs/pack quantity The flesh is a bit juicier than other varieties which makes it so good for baking, boiling, frying, and mashing. Yams have a starchier, drier texture but might be harder to find. When you see sweet potato on a menu in the U.S., what likely comes to mind is orange-fleshed sweet … Preparation is a time-consuming process involving several minutes of pounding and boiling to remove toxins. 26. They can be prepared by boiling, steaming, roasting or frying. Standard white potatoes' flavor would be obliterated by a heavy seasoning from Spanish paprika, black pepper, and garlic, but it works perfectly as a bacon-ish flavor in her Cobb salad recipe (pictured above) or with cumin and coriander for tacos. For example, sweet potatoes have fairly high levels of oxalates. Bon Appétit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. For example, sweet potatoes have a medium-to-high GI, varying from 44–96, whereas yams have a low-to-high GI, ranging from 35–77 (8). In the Philippines, there is a relative of ube called tuge. The flesh color varies from white or yellow to purple or pink in mature yams. Yam Selection and Storage 10 Foods the Americas Gave to the World What are the most common types of sweet potatoes? Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. Ube (pronounced OO-beh) is available in concentrate form only, not as a fresh potato. Both. In fact, potatoes are so commonly consumed in average households in all parts of the world that it has become the 4th … They often look identical, but I've found that "yams" can be as low as 79 cents per pound, while "sweet potatoes" cost $2.49 per pound. We have answers. A yam is a starchy root of the Dioscorea genus that is native to Africa and Asia. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). This is because it reminded them of true yams, a food staple they knew in Africa. Also, some studies suggest that certain types of sweet potatoes can help improve blood sugar regulation and reduce “bad” LDL cholesterol in people with type 2 diabetes (14, 15, 16). It can also be used similarly to instant mashed potatoes. Then add in the coconut milk. Okinawa sweet potatoes, also known by their Japanese name, beni-imo, have unremarkable off-white or dusty purple skins, but once you slice into them, you're greeted by a rich and vibrant purple flesh rarely seen in nature. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House, LLC. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Sweet potatoes that have brown, red-orange, or white skin with orange or white flesh are native to Colombia and southern Central America. They are also resistant to many types of diseases, and they make a great garden variety of sweet potato. Their flesh is a deep purple and their skin has a light, purple hue. They have bumpy, tough brown skin (that looks almost tree trunk-like) with starchy, not sweet flesh. Add a bit of salt. Regardless of the type, sweet potatoes are generally sweeter and moister than regular potatoes. Purple yams are found in Japan, Indonesia, Vietnam, and the Philippines and are often used in desserts. And what the heck are purple and white potatoes? The flesh can be either orange, white, or purple as well. Yams have a unique taste, too. Certain types of sweet potatoes, especially purple varieties, are thought to be the highest in antioxidants — much higher than many other fruits and vegetables (13). A yam is a starchy root of the Dioscorea genus which can be eaten in several ways. They are an extremely robust vegetable. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Both types have characteristic purple skins. Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Molokai sweet potatoes are available in late spring and early summer, but you'll be … Although not grown in the same quantities as the African yams, it has the largest distribution worldwide of any cultivated yam, being grown in Asia, the Pacific islands, Africa, and the West Indies. "Most of the so-called yams you see in American grocery stores are actually orange-fleshed sweet potatoes," explains Mary-Frances Heck, author of new cookbook Sweet Potatoes (and former BA staffer). D. alata, called "white yam", winged yam, water yam, and purple yam (not to be confused with the Okinawan purple "yam", which is a sweet potato), was first cultivated in Southeast Asia. Part 3. The orange sweet potato is also called the Maori name of kumara. © 2005-2021 Healthline Media a Red Ventures Company. They have a dusky-red skin color with a deep orange interior. After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. They're versatile, easy to find, and the varietals within the orange-fleshed potatoes are all "pretty much interchangeable," says Heck. Sweet potatoes are also rich in antioxidants, particularly carotenoids, which are thought to help protect against heart disease and decrease the risk of cancer (11, 12). Beauregard. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. And in New Zealand, the oca is called a yam. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw.