| Nutrient | Yam | Sweet Potato |
| Calories | 116 kcal | 90 kcal |
| Carbohydrates | 27.5 grams (g) | 20.7 g |
| Sugars | 0.4 g | 6.8 g |
| Fiber | 3.9 g | 3.3 g |
| Protein | 1.5 g | 2 g |
| Fat | 0.1 g | 0.1 g |
| Potassium | 670 milligrams (mg), 14% of the Daily Value (DV) | 475 mg, 10% DV |
| Vitamin A | 6 micrograms (mcg), less than 1% DV | 961 mcg, 106% DV |
| Vitamin B6 | 0.2 mg, 12% DV | 0.2 mg, 12% DV |
| Vitamin C | 12.1 mg, 13% DV | 19.6 mg, 22 % DV |
Sweet potatoes have a nutritional edge in vitamin A and C content. They also have fewer carbs and calories than yams. However, yams contain less sugar and more fiber. Their complex carbohydrates raise blood sugar more gradually. Yams are also rich in potassium.
Sweet Potato Is Rich in Vitamin A
Sweet potatoes are rich in vitamin A, containing about 106 times more than yams. Vitamin A is essential for eye, skin, heart, and lung health, and the immune system.
Eating 100 grams of cooked sweet potato (½ cup) provides approximately 106% of the Daily Value (DV) for vitamin A.
Sweet Potato Has More Vitamin C
Sweet potatoes have more vitamin C than yams. Eating 100 grams of cooked sweet potatoes (½ cup) provides 19.6 milligrams of vitamin C, or about 22% of the DV.
Vitamin C helps protect cells from damage caused by environmental pollutants, smoking, ultraviolet rays, and energy use. It also supports wound healing, collagen production, bone health, and iron absorption.
Sweet Potato Has Fewer Calories and Carbs
Sweet potatoes have about 7 grams fewer carbs. They are also lower in calories than yams. This makes them a suitable option for people following a low-carb diet.
Yam Has a Lower Glycemic Index (GI)
Yams generally have a lower GI than sweet potatoes. This makes them a suitable option for people with diabetes.
Yams have less sugar and a little more fiber than sweet potatoes. They also have more complex starches, which digest more slowly. This slower digestion, higher fiber, and lower sugar give yams a lower glycemic index (GI).
The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. Yams usually have a low to moderate GI. Sweet potatoes generally have a moderate to high GI, depending on the variety and cooking method.
Yams also have many varieties with different glycemic indices. A study compared white, yellow, and water yams using different cooking techniques: boiling, roasting, and frying. The lowest GI was observed in boiled white yam and boiled water yam, followed by roasted white yam and roasted water yam. Yellow yam has a moderate-to-high glycemic index, regardless of the cooking method.
Yam Has More Potassium
Yam has more potassium than sweet potatoes. Your body needs potassium for kidney, heart, muscle, and brain function.
Eating 100 grams of cooked yam provides 670 milligrams of potassium, or about 14% of the DV. The same serving of sweet potato only provides 10% of your daily potassium needs.
Yams and sweet potatoes have similar amounts of vitamin B6, each providing 12% of the DV per 100-gram serving.
Vitamin B6 is essential for protein metabolism. It also helps make neurotransmitters, which carry messages between nerve cells and support brain function.
Sweet potatoes are naturally sweet, and some varieties also have a slightly nutty taste. They have a creamy texture when cooked.
Yams are less sweet and have a more neutral flavor. They are starchy and firm when cooked.
You can boil, roast, bake, or fry both sweet potatoes and yams. They add energy, fiber, and nutrients to foods like soups and stews. You can also use sweet potatoes in desserts, such as pies.
Do not eat yams raw, as some varieties can be toxic if uncooked.
