Yams are a type of root that has a scaly brown skin and flesh that can be off white, brown or purplish. These roots grow up to several feet in length. Yams, which are native to Africa, do not grow in the United States, but are imported from the Caribbean. Although the names yam and sweet potato are sometimes used interchangeably, these vegetables are not the same.
Yams versus Sweet Potatoes
In the United States, sweet potatoes with soft orange flesh are often labeled yams to distinguish them from the other type of sweet potatoes found in the U.S. which have a firmer texture and flesh that is white. You usually have to go to international markets to find true yams, which are often sold in sections or cubes, as they are generally too large to be sold whole. You may also find canned yams. Vegetables that are the size of potatoes are actually sweet potatoes, not yams, regardless of what they are called.
Yam Nutrition
Yams can range in size from that of a potato to many feet long, with the largest on record weighing 130 lbs. as of 1999, according to the Library of Congress. A 1/2-cup serving of cooked cubed yam contains 80 calories, 3 g of fiber and 1 g of protein, as well as 15 percent of the daily value for vitamin C, 8 percent of the DV for vitamin B-6, 4 percent of the DV for thiamine, magnesium, phosphorus and thiamine and 2 percent of the DV for iron and niacin.
Sweet Potato Nutrition
Sweet potatoes, often called yams in the United States, contain more vitamins than true yams, including high levels of vitamin A. A 1/2-cup serving of cooked sweet potato contains 100 calories, 3 g of fiber and 2 g of protein, along with 440 percent of the daily value for vitamin A; 40 percent of the DV for vitamin C; 10 percent of the DV for vitamin B-6; 8 percent of the DV for riboflavin; 6 percent of the DV for phosphorus, folate, thiamine and magnesium; 4 percent of the DV for calcium, iron, and niacin and 2 percent of the DV for zinc.
Considerations
Some types of yams can be poisonous if eaten raw, including mainly the more bitter types of yam. If you can't find true yams for a recipe that calls for them, you can use sweet potatoes instead since these are similar in taste and texture, although yams tend to be drier and starchier.
References
- Nutrient Facts: Yam, Cooked
- Nutrient Facts: Sweet Potato, Cooked, Baked
- Library of Congress: What is the Difference Between Sweet Potatoes and Yams?
- North Carolina State University; What is the Difference Between a Sweetpotato and a Yam?; Jonathan R. Schultheis and L. George Wilson; September 1993
- CooksInfo.com: Yams
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