Sweet potatoes and yams are essentially twins in the root vegetable world. If you’ve ever mistaken one for the other, trust us, you are not alone. Their oblong shape, coarse outer skin, and brownish color are almost identical.
So then the real question is…are they interchangeable?
Well, as similar as they seem, yams and sweet potatoes are not the same. To be clear, a yam is not a type of sweet potato, nor is a sweet potato a type of yam. They are two different root vegetables that just happen to look very similar.
However, if you look beyond the first glance, you’ll might notice some differences between the two veggies that will help you determine which is which. And, especially for the calorie-counters among us, knowing this distinction can be crucial in your cooking.
Although yams are grown all over the world (they can literally be grown in almost any climate) your best bet for finding a REAL yam on North
American soil is at an international market or a farmer’s market. Most major chains are just dressing up a variety of sweet potato, which we’ll get into in a bit.If you do manage to get your hands on this veggie, congratulations! Yams are a sweet root, perfect for roasting as a delicious side dish, being diced up into a hearty yam stew, or candied with butter and brown sugar.
In comparison, sweet potatoes have a lighter skin, with tapered ends, and a light yellow to deep orange flesh. There are actually are two different types of sweet potatoes, hard and soft varieties, which are dictated by the firmness of the veggie. Sweet potatoes hate the cold, so they’ll only thrive in warm, tropical climates, unlike their more adaptive twin the yam.
What’s the Nutritional Difference?
On the one hand, yams provide about 30 percent of your daily dose of Vitamin C and about 800 mg of potassium. On the other, the same 100-gram serving of sweet potatoes will give you more than three times the content of Vitamin A needed in your daily diet, with 330 mg of potassium.
But if you’re a calorie-counter, sweet potatoes might be the way to go — they have more than 20 percent fewer calories than yams.