The Differences Between Yams and Sweet Potatoes: A Comprehensive Guide

It might surprise many to learn that what most Americans call “yams” in their supermarkets are not truly yams, but rather a specific variety of sweet potato. While both yams and sweet potatoes are starchy root vegetables with overlapping uses, their differences are more than skin deep.

What Are Yams?

True yams are tuberous roots that hail from tropical regions like Africa and Asia. They are monocot plants, meaning they have only one embryonic seed leaf, and are part of the Dioscoreaceae family. Real yams are not the same as potatoes, which belong to the Solanaceae family.

The confusion in terminology stems from an old labeling practice in the U.S. When orange-fleshed sweet potatoes were first introduced, they were called “yams” to differentiate them from the white-fleshed variety. This label persists to this day, even though the two vegetables are not closely related.]

Types of Yams Around the World

There are over 600 varieties of yams, and they can grow up to several feet long. Here are some common types of yams grown globally:

• Indian yam (D. trifida)
• Winged or water yam (D. alata)
• Guinea yam (D. rotundata)
• Yellow Guinea yam (D. cayenensis)
• Lesser yam (D. esculenta)
• Chinese yam (D. polystachya), also known as cinnamon vine

Interestingly, 95% of yams are still grown in Africa, where the climate is ideal for their cultivation. This cultural and geographic context plays a large role in why yams are still largely unfamiliar in the U.S., despite their importance in other parts of the world.

Yams vs. Sweet Potatoes

So, are yams the same as sweet potatoes? The short answer is no. Although both are tubers, they belong to different plant families. While yams come from the Dioscoreaceae family, sweet potatoes are dicots from the Convolvulaceae family. This distinction leads to notable differences in taste, texture, and culinary uses.

Sweet potatoes are generally sweeter, smaller, and moister than yams. They also come in a variety of colors, from orange to purple to white. Yams, by contrast, are starchier and larger, with flesh that ranges from white to purple to reddish hues.

Key Differences Between Yams and Sweet Potatoes

Here are some of the most important differences between these two tubers:

• Size: Yams are typically much larger and longer than sweet potatoes.
• Texture: Yams have a starchier, drier texture, whereas sweet potatoes are moist and tender when cooked.
• Skin and flesh: Real yams have rough, bark-like skin and flesh that can be white, purple, or red. Sweet potatoes, on the other hand, have smooth skin and flesh that is usually orange, although some varieties may be white or purple.

Yam Nutrition Facts

Yams are a nutritional powerhouse, providing complex carbohydrates, fiber, and essential vitamins and minerals. Here’s a breakdown of the nutrients found in a single cup (about 136 grams) of boiled yams:

• Calories: 158
• Carbohydrates: 37.4 grams
• Protein: 2 grams
• Fiber: 5.3 grams
• Vitamin C: 27% DV
• Potassium: 26% DV
• Manganese: 25% DV
• Vitamin B6: 16% DV
• Copper: 10% DV
• Thiamine: 9% DV

In addition, yams contain small amounts of vitamins A, E, and K, as well as other essential minerals like calcium, iron, and magnesium.

Culinary Uses of Yams

Yams are incredibly versatile in the kitchen and are a staple in many African, Asian, and Caribbean cuisines. They can be boiled, baked, roasted, or fried. Yams have a mild, earthy flavor with a hint of sweetness, and their starchy texture makes them ideal for mashing or incorporating into stews.

Popular Yam Recipes

Here are a few common ways yams are prepared:

• Boiled Yams: Boil yams and serve them with herbs and butter for a hearty side dish.
• Fried Yams: Slice yams into thin pieces and fry them for a crispy snack.
• Yam Stews: Yams can be used in various stews and soups to add texture and nutrition.

For those who love sweet potatoes but want to try something different, yams are an excellent alternative. Just remember to cook them thoroughly, as raw yams contain compounds that may cause digestive issues.

Yams vs. Sweet Potatoes: Which Is Healthier?

From a nutritional standpoint, both yams and sweet potatoes are excellent choices, as they are rich in vitamins, fiber, and essential minerals. However, sweet potatoes tend to be higher in beta-carotene, which is converted into vitamin A in the body, a nutrient crucial for maintaining healthy vision and skin.

Yams, on the other hand, are an excellent source of complex carbohydrates and provide more potassium per serving. Overall, neither one is significantly “healthier” than the other, but sweet potatoes are often favored for their higher vitamin A content.

Nutritional Comparison of Yams and Sweet Potatoes

• Yams: High in complex carbs, fiber, potassium, and manganese. Great for energy and maintaining cardiovascular health.
• Sweet Potatoes: Higher in vitamin A (beta-carotene), with additional vitamin C and antioxidants. A great choice for boosting immunity.

Common Questions About Yams

Is a yam a sweet potato?

No, yams and sweet potatoes are different tubers that come from separate plant families. However, in the U.S., the term “yam” is often used to describe orange-fleshed sweet potatoes due to historical labeling practices.

How do you store yams?

Store yams in a cool, dark place, such as a pantry or cellar. Avoid refrigerating them, as this can alter their texture. Properly stored yams can last for several months.

Are edible yams the same as wild yam supplements?

While both wild yams and edible yams come from the same plant family, wild yam supplements are not meant to be eaten as food. Instead, they are used as herbal remedies, often marketed for their estrogen-like properties.

Conclusion

While the term “yam” is often misused in the U.S., true yams are a fascinating and nutritious root vegetable with a rich history in African and Asian cuisines. Whether you’re looking to explore new flavors or diversify your meals, yams offer a versatile and hearty option in the kitchen. Don’t be fooled by labels at the grocery store—if you’re buying something called a yam in the U.S., it’s likely a sweet potato!