The tubers can grow to nearly five feet in length, though. The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. Detailed nutrition comparison for sweet potatoes vs russet potato. Most all yams in a grocery store are actually sweet potatoes. Sweet potatoes (Ipomoea ... it is the tuber that is consumed. Traditional sweet potatoes have an average of roughly 20 grams of carbohydrates per 100 grams. Like sweet potatoes, carrots contain plenty of anthocyanins. The young leaves and shoots are sometimes eaten as greens.The sweet potato is distantly related to the common potato (Solanum tuberosum), both being in the order Solanales. That’s more than the typical white potato (only about 18 grams). One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Though we don’t always think of sweet potatoes as a protein powerhouse, both varieties contain about 4grams per cup; not bad! The nutrition facts for raw and baked sweet potatoes can be vastly different. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Most notably, they’re higher in carbohydrates. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. First: the age-old question… is that a sweet potato or a yam? Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia C. Bovell-Benjamin, Ph.D., a professor of food and nutritional sciences at Tuskegee University. Yams, in comparison to sweet potatoes, are less sweet and moist, and more similar to the yucca plant in both flavor and texture. Sweet potato has more beta-carotene than russet potato. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Sweet potato nutrition. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). Eat sweet potatoes with butter to help this transformation work best. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. Try butter-roasted sweet potatoes; sweet potato salad; twice-baked sweet potatoes or simply dice and roast in the oven for an easy side dish. Sweet potatoes are high in many important nutrients. "The confusion between sweet potatoes and yams really comes from the USDA," says Brigitte Zeitlin, R.D., a registered dietitian and founder of BZ Nutrition. But back then, the sweet potato was also white or yellow in color. Types of Sweet Potatoes. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. As yams, they don’t have the same nutritional value as I. batatas. It’s not uncommon to see mashed sweet potatoes, sweet potato fries, sweet potato pie, and roasted sweet potatoes on menus and tables across the continent. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. Don’t worry, the sweet, orange, Thanksgiving-pie staple you know and love actually is a sweet potato (they also come in white and purple varieties). One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. All the varieties described below are technically sweet potatoes, though they’re often called yams. Valerie on September 07, 2012: Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest []. One medium cooked sweet potato contains approximately: 103 calories; 23.6 grams carbohydrates ; 2.3 grams protein; 0.2 gram fat; 3.8 grams dietary fiber; 21,907 international units … Quite interesting russet potato are high in vitamin a, vitamin C, manganese folate! 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