Both yams and sweet potatoes are nutritious foods, easy to use, and suitable for many diets.
In terms of nutrition and flavor, yams and sweet potatoes have distinct differences, according to the health website Verywell Health .
According to Suzanne Fisher, a nutritionist working in the US, understanding these two common root vegetables correctly helps consumers make choices that better suit their health needs.
The difference between yam and sweet potato
Both yams and sweet potatoes are energy-rich food sources. Their nutritional composition is quite similar, however, there are notable differences in some vitamins and minerals.
Yams have a higher starch content, which makes you feel fuller for longer after eating. This root vegetable also provides more vitamin C, potassium, carbohydrates, and phosphorus than sweet potatoes.
Meanwhile, sweet potatoes have a more pronounced natural sweetness. Sweet potatoes contain more vitamin A, fewer calories, and a higher amount of natural sugar.
Despite certain differences, both yams and sweet potatoes offer numerous health benefits.
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The biggest difference between sweet potatoes and yams lies in their beta-carotene content. Yams contain almost no beta-carotene, while sweet potatoes, especially orange-fleshed sweet potatoes, are very rich in beta-carotene.
Beta-carotene is an important antioxidant and can be converted into vitamin A in the body.
Vitamin A plays an essential role in maintaining vision, protecting the skin, and supporting hair health.
Therefore, sweet potatoes are often considered a beneficial choice for the eyes and skin when consumed regularly in appropriate amounts.
Despite some differences, both yams and sweet potatoes offer numerous health benefits due to their rich nutritional content.
Common characteristics of yam and sweet potato
Both root vegetables provide fiber, which aids digestion, promotes regular bowel movements, and contributes to lower blood cholesterol. Fiber also helps trap potentially harmful substances in the digestive tract.
Both yams and sweet potatoes contain the enzyme amylase. This enzyme helps the body break down starch into simple sugars, which are then easily absorbed and used as energy.
Calcium, found in yams and sweet potatoes, helps form and maintain strong bones and teeth. This mineral also participates in muscle function, blood clotting, maintaining a stable heart rhythm, and nerve impulse transmission.
Magnesium is another important component that supports strong bones, helps muscles function efficiently, and contributes to maintaining stable blood pressure and heart rate.
Phosphorus plays a vital role in energy metabolism, bone mineralization, and the structure of DNA and RNA in the body. Potassium helps regulate fluid balance, maintain a normal heart rhythm, and support nerve and muscle function.
Vitamin C, found in both root vegetables, helps the body synthesize collagen, participates in the formation of neurotransmitters, and supports bone structure. This vitamin also contributes to combating oxidative stress, protecting cells from damage.
In addition, yams and sweet potatoes contain bioactive compounds. These compounds help increase antioxidant capacity, support inflammation reduction, and boost immune system function.