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Yams and Sweet Potatoes...

Discussion in 'Nutrition & Supplements' started by HevyMetal, Dec 17, 2008.

  1. HevyMetal

    HevyMetal Well-Known Member

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    Some people think they're the same..

    But...

    Sweet Potato has whitish flesh inside..

    Yam has salmon-orange flesh when peeled.

    Sweet Potato:- (1 4oz. baked):-

    Calories:-117
    Fat:--------0.1 gram
    saturated--trace
    mono-unsaturated----trace
    poly-unsaturated-----trace
    Calories from fat-----1%
    Cholesterol------0
    Sodium------11 mg.
    Protein-----2.0 grams
    Carbs-------27.7 grams
    Dietary fiber----3.4 grams
    Nutrients % of RDA:-
    Vitamin A---249%
    Vitamin C---47%
    Vitamin B-6----14%
    Folate----13%
    Potassium---11%
    Riboflavin----8%
    Magnesium----7%
    Iron----5%
    Thiamine----5%


    Yam:-(1/2 cup cubes,boiled/baked):-

    Calories-------79
    Fat------0.1 gram
    saturated....trace
    mono-unsaturated....trace
    poly-unsaturated....trace
    Calories from fat------1%
    Cholesterol------0
    Sodium--------5mg.
    Protein-----1.0 gram
    Carbs-------18.7 grams
    Dietary fiber---2.7 grams
    Nutrients % of RDA:-
    Vitamin C.....14%
    Potassium.....12%
    Vitamin B6......8%
    Folate......5%


    Yams and Sweet Potato are both low G.I.

    However Sweet Potatoes and Yams are higher in Fructose.

    (although this fact in itself is only relevant to certain other factors).
     
    #1 HevyMetal, Dec 17, 2008
    Last edited: Dec 17, 2008
  2. Gordo

    Gordo Well-Known Member

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    GI difference would be the equivalent of "sweating the small stuff" as either are good. Sweet potato is quite often mis-labeled as a yam.

    http://blogs.lifestyle.aol.ca/2008/11/10/the-nutritious-sweet-potato/

    and

    http://forums.johnstonefitness.com/showthread.php?t=23980
     
  3. Gordo

    Gordo Well-Known Member

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  4. needachange

    needachange Active Member

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    If you want to get technical they are both "sweet potatoes" just different forms.

    In super markets in the U.S., there is no botanical difference between what's sold as a "yam" and what's sold as a "sweet potato". In fact, they are both sweet potatoes, which are in the morning glory family. "Yams" are simply a type of sweet potato and were given that name to distinguish them from other types of "sweet potatoes". Because the USDA requires that "yams" be labeled to show that they're a form of sweet potato, you may sometimes see them labeled as "yams".

    :whistle::lol:

    Either way I prefer the whitish colored one. Simply boil it to make it soft peel the skin and eat it plain :drool::drool::drool:
     
  5. bzt

    bzt Active Member

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    Like Gordo posted in the link and needachange said, a sweet potato is a sweet potato regardless of the colour, and in the U.S. orange ones are referred as to yams just to distinguish colour, anywhere else in the world (I'm the UK) a yam is a tuber and not related closely related to sweet potatoes. http://en.wikipedia.org/wiki/Yam_(vegetable)
     
  6. HevyMetal

    HevyMetal Well-Known Member

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    Never-the-less as you can see they differ slightly in nutrient content.
     

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