Yams vs Sweet Potatoes

By St-Bridget1969 Latest Reply 2009-11-18 16:55:30 -0600
Started 2009-11-13 00:48:40 -0600

My husband has asked me to make him Sweet potatoes with Thanksgiving dinner but I can not remember which one is higher in sugar content. Can anyone tell me if it is yams or sweet potatoes? I watch every carb that I cook to attempt to keep his sugar in check.

19 replies

St-Bridget1969 2009-11-18 16:55:30 -0600 Report

Thank you everyone for such great information. You are all wonderful. It appears sweet potatoes are back on my Thanksgiving menu and odds are the Crhistmas menu too. Now if I can only get my husband to help me in the kitchen.

Sue Turner
Sue Turner 2009-11-15 14:45:23 -0600 Report

I agree with Harlen: "it's all good!" That's the problem. I love white potatoes, and I love sweet potatoes, but when I eat out, and they have both, I usually choose the sweet potatoe. Not as many calories, and not as many carbs. But then, that is just my preffernce… However, I also love the cinnamon, butter and sugar, so I order the butter and cinnamon on the side, then I sweeten it with Splenda. Yummmmmmmmm!!!! Taste like the real thing. Sue T.

Karen(Lamb)Garber 2009-11-15 18:11:14 -0600 Report

I LOVE baked yams!! We had them just the other night. We baked them in the microwave (in their skins) then added a dab of butter and Splenda's brown sugar with cinnamon. The cinnamon felt to me like less sinful as it is described as an antioxidant! lol

Anonymous 2009-11-13 22:58:11 -0600 Report

Whether sweet potatoes or true yams are selected, I recommend sweetening them with bits of pineapple and pineapple juice. While this increases carb content, it also adds fiber and vitamin C. The pineapple can be carmelized (put it under broiler before adding it to yams/sweet potato mixture) to bring out more flavor and sweetness.

Harlen 2009-11-13 17:52:11 -0600 Report

Its all good lol
and OK but in small bits
It only takes a little to fix the need mmmmm
best wishes all

Hinboyz3 2009-11-15 20:46:09 -0600 Report

I hear yah Harlen!!! They are all good and I luv the yams, especially in the oven with the skin on them. I think it's the next best thing to anything else.

cussinwolf 2009-11-13 11:18:22 -0600 Report

Sweet potato..(2inx5in med.) 105 cal, 24 g carb, 4 g. fiber,2g. protein.

White potatoe(2.5 in.x 31/4 in med.) 130 cal, 30 g carb, 3 g. fiber, 3g.protein

Yam(true yam) 1 cup cubes, 158 cal, 37g carb, 5 g fiber, 2g protein.

St-Bridget1969 2009-11-15 11:36:45 -0600 Report

Thank you Cussinwolf. This was very helpful. I have been unable to find the carb count anywhere.

jayabee52 2009-11-15 17:55:47 -0600 Report

Here's a website to find such info - I think if you click on one of the links, and get the page you can then click on the "home" tab and you can go from there. I have clicked on "Home" and added it to the favorites in my browser, that way if I have question about the nutritional value of something I can find out readily in a few clicks of the mouse. Here are the links:Here's the link for sweet potatoes : http://caloriecount.about.com/calories-sweetp...

Here's the link for yams: http://caloriecount.about.com/calories-yam-i1...

Good fortune!


St-Bridget1969 2009-11-13 11:09:53 -0600 Report

Thank you everyone for your help. It has been most helpful. The site you gave me jayabee52 looks like will be very useful. I was aware that the yam and the sweet potato are from two differernt families of plants but I was not sure which was the best for low carbs. I'm still hoping my husband will settle for mashed potatoes so I don' t have to cook so dang much for dinner on Thanksgiving.

cussinwolf 2009-11-13 10:07:14 -0600 Report

Do I want to really say this? In the US the words yam and sweet potato are interchanged. By law now anything other than a true yam must have the words sweet potato with it. If you google yam you will find out it is not the item we are calling yams. The also taste nothing like the sweet potato. To further confuse the issue…there are many varieties of sweet potato. Different shapes, sizes and colors.

jayabee52 2009-11-13 03:12:45 -0600 Report

Howdy Bridget

I looked on a search engine and got a site which looks good for checking out nutritional values of foods.

Here's the link for sweet potatoes : http://caloriecount.about.com/calories-sweetp...

Here's the link for yams: http://caloriecount.about.com/calories-yam-i1...

I think you'll have to copy each link and paste it into your browser window.

the Yam is lower in calories with 158 cal per cup of cubes (136 grams) whereas the Sweet Potato has 180 calories per cup (200 grams)

I don't know about the differences in the weights of the different items. I suspect the lower weight for the yams may account for it's lower calorie count

The website gave nutritional grades for each, the Sweet Potato got an "A" grade, the Yam got a "A-" grade. I didn't stop to read how they arrived at those grades.

Of course, the calorie count will depend a lot on how the particular dish is prepared, and what ingredients are added to the dish. Obviously just a yam baked in its skin and eaten like that would be fewer calories than the same yam cooked with heavy syrup and marshmallow.

I hope this is helpful.

sweething 2009-11-13 08:04:06 -0600 Report

You're right about the baking them in their skins, Jay! They are so good served like regular baked potatoes, with some lower fat margarine, a sprinkle of cinnamon and if you like them sweeter, a sprinkle of sweetener. My husband and I eat them long past Thanksgiving!

jayabee52 2009-11-13 17:59:15 -0600 Report

I love them, and I wrap them up in plastic wrap and stick them in the micowave for about 5 min, and check if they're done, [depends on size of the tuber] if not zap them again for another couple minutes and then I treat them like you said Sweething. I even eat the skins!

Unfortunately Yams are on my list of high potassium foods , so I can't have them very often.because of my kidneys.

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