Yam Vs Sweet Potato: Discover the Difference Between Yam And Sweet Potato

I used to believe that yam is ripened sweet potatoes and there is no essential key difference between the two. However, more research and growing them made me realise that not only do they taste different, but they also belong to separate plant families. 

It was surprising to know that two words that were often used interchangeably, especially in the US, can not be consumed the same way and have entirely different uses and more. 

If you have been in this dark hole of confusion between yam vs sweet potato, keep reading and explore all the things important about these two root vegetables. 

Yam vs Sweet Potatoes: What are these 2 Root Vegetables? 

Sweet potato is a Central and Southern American native root vegetable that comes from the morning-glory family. As the name suggests, ‘sweet’ potatoes have a sweet taste profile with a yellowish flesh, it can also be eaten raw. 

This tuberous root grows as a trailing vine that also produces long funnel-shaped flowers and heart-shaped leaves. Additionally, the roots are rich in beta-carotene, making them beneficial for health. 

Take a look at the scientific classification of the sweet potato: 

Botanical name	Ipomoea batatas
Kingdom	Plantae
Division	Magnoliophyta
Class	Magnoliopsida
Order	Solanales
Family	Convolvulaceae Juss. ( morning- glory)
Genus	Ipomoea L.

Often confused with sweet potato, yams are a completely different plant that comes from the Dioscoreaceae family. They have their flesh in different colours like white, pink, purple, and have brown coarse and harder bodies as compared to the sweet potato. 

Grown from the stem tuber, this vegetable can be toxic if eaten raw and can grow up to 10-50 feet. Native to Africa and Asia, yams and sweet potatoes are used interchangeably in the US.

Here is the taxonomy of Yam: 

Botanical name	Dioscoreaceae
Kingdom	Plantae
Division	Magnoliophyta
Class	Liliopsida
Order	Liliales
Family	Dioscoreaceae R. Br.
Genus	Dioscoreaceae L.

Also read: What is a Hyacinth Flower? A Garden Perfume That Imitates The Spring

Are Yams and Sweet Potatoes the Same? 

Yes, yams and sweet potatoes are different, and let me be honest, just like this Reddit user, we all have been confused regarding this difference because these two words are used interchangeably in the US. 

However, this started when African slaves referred to firm sweet potatoes as yams to avoid confusion and also as it resembled the yams in Africa. 

To clear the confusion, take a look at the difference between Yams and Sweet Potatoes: 

Sweet Potato	Yam
Belongs to the morning-glory family.	Belongs to the Dioscoreaceae plant family.
It has a sweet taste and yellowish creamy flesh.	The yams come with a white and harder flesh that can not be eaten raw.
Sweet potato is rich in beta-carotene.	Yams are packed with nutrients like potassium, fibre, and carbohydrates.
More readily available due to their adaptable nature.	Yams are comparatively difficult to find in supermarkets, especially in the US and European Countries.

Benefits of Yam vs Sweet Potato 

Although the choice between the two root vegetables depends on your specific needs, it is still important for all gardening and health enthusiasts to know what the benefits of growing and consuming sweet potato or yam are: 

Benefits of Sweet Potatoes: 

1. Sweet potato is rich in fibre, which makes it really beneficial for managing digestive issues. 

2. The presence of vitamin A helps boost the body’s immunity and maintain good vision.

3. Nutrients like potassium and magnesium ensure that the bones remain strong and sturdy. 

4. The sweet potato plant is also considered a perfect source of mulch, which helps suppress weeds around plants.

Benefits of Yams: 

1. Yams are a good source of magnesium, potassium, vitamin C, and B5, which can potentially improve heart health and boost immunity. 

2. Just like the sedum plant, yams are also perennial and can be a smart garden choice as it needs to be replanted every year. 

3. Yams also contain a nutrient called diosgenin that has anti-inflammatory and neuroprotective properties, which might contribute to improving brain health. 

Read next: What Is a Loofah? Uses, Benefits, Growing Guide, and Expert Opinions

Sweet Potato or Yam: Which is more Nutritious? 

Yam vs Sweet potato, which is healthier? As someone who is extremely cautious about eating healthy, this is the main concern while making a choice or growing a vegetable.  

The nutritional profile of sweet potato and yam are as follows: 

Nutrients	Sweet Potato (100 g)	Yam (100g)
Protein	1.58 g	1.53 mg
Carbohydrate	17.3 g	27.9 mg
Fiber	4 g	4.1 g
Fat	0.38 g	0.17 mg
Sugar	6.7 g	0.5 mg
Calcium	22 mg	17 mg
Iron	0.4 mg	0.54 mg
Magnesium	19.1 mg	21 mg
Vitamin C	14.8 mg	17.8 mg
Vitamin K	0.2 mg	2.3 mcg
Vitamin A	709 μg RAE (mcg)	7 mg

According to the nutritional profiles of Yams and Sweet Potatoes, the latter is considered more nutritious than yams. Sweet potatoes are extremely rich in vitamin A, whereas yams have more magnesium and potassium. 

Also, sweet potatoes are readily available globally as compared to yams because the latter is native to parts of Africa and Asia, and is less likely to be seen in American and European supermarkets. 

Research Studies: Sweet Potato vs Yam 

While looking for the answer to whether yams and sweet potatoes are the same, I also came across some studies on how these vegetables have been a centre of clinical research regarding their benefits, such as anti-inflammatory and anti-diabetic potentials. 

This is also important because clarity regarding medical claims should always be validated through verified research: 

Study year: 2018  Sample type: Drug-induced rats for liver injury or colorectal cancer  Aim: To assess the anti-inflammatory effects of the Chinese yam on liver injury and colorectal injury in rats.  Key findings: The Chinese yam extracts reduce the nitric oxide production. If the production of the same is increased, it can cause more oxidative stress.  It also reduced gut inflammation, which was induced by the DSS(Dextran sulfate sodium) in rats.  DSS is used to imitate or cause bowel disorders in animal models similar to those of humans.  Source: Journal of Medicinal Food

Study year: 2015 Sample type: 80 Wistar rats divided into diabetic and non-diabetic groups, and 3 types of sweet potatoes (orange fleshed, white peel white fleshed, and purple peel white fleshed.  Aim: To analyse the sweet potato’s potential against Type-2 diabetes.  Key findings: Although all three types had anti-diabetic potentials, the orange-fleshed sweet potato ranked higher in managing the insulin levels.  It was effective in decreasing the DPP-4 and PTP1B genes and HOMA-IR scores.  DPP-4 and PTP1B genes, both of which are negative regulators of insulin, are important points of treatment for diabetes.  Conclusively, it was stated in the end that these results are for the animal models, and any claims for humans will need more clinical research for the same.  Source: Science Direct

Fun Facts about Yam or Sweet Potato 

Asking, is Yam a Sweet Potato? and finding out they are not related is not the only fascinating fact that you will come across in this journey. 

I have been growing vegetables long enough to know that they have much more stored in their roots. Read more and find out: 

1. Surprisingly, while being native to parts of America, the largest producer of sweet potatoes is China, followed by Nigeria. 

2. Sweet potatoes are not related to potatoes; they belong to different families: morning glory and nightshade, respectively. Notice how perfectly opposite both words mean.

3. West Africa produces over 90% yam, and in some parts of Africa, the word ‘yam’ means ‘to eat’. 

4.  The sweet potato also grows flowers, which is a sign of healthy and mature growth. The trumpet-shaped flower resembles the morning glory flower. 

Sweet Potatoes Vs Yams Recipes: My Favourite Edition

Coming to the point of the actual use of knowing the difference between yams and sweet potatoes, and that is cooking. 

Out of the many, let me share my favourite recipes of these two not-so-similar vegetables:

1. Sweet Potato Fries

   Ingredients	Procedure
   2 sweet potatoes  Olive oil  1 tablespoon BBQ seasoning (or any of your choice)	Take the sweet potatoes, peel them and slice them into small sticks.  In a bowl, sprinkle the sticks with some oil, seasoning, salt and pepper (can change as per preference).  Fry the sticks in a pan with olive oil on medium flame or heat them in an air fryer at 180 °C for 15 mins. Enjoy the fries with the dip of your choice.

2. Yam Hash

   Ingredients	Procedure
   1 yam 2 onions 1 tablespoon garlic  1 tablespoon olive oil  1 tablespoon soy sauce  ¼  tablespoon black pepper	In a bowl, mix and dissolve water and salt.  Meanwhile, cut the yams into small chunks, not too thin. Then microwave the yam chunks for 4 minutes.  In a pan or wok, add olive oil, onion, and garlic and stir-fry until golden brown.  Take the yam chunks out and add them to this mixture.  Top it up with soy sauce and any other sauce of your choice.  Stir-fry for 3 minutes.  Yam hash is ready to serve.

Wrapping Up

What is the difference between Sweet Potatoes and Yams? Are yams sweet potatoes? After much research, these questions led me to a rather simple answer. The difference between yams and sweet potatoes makes planting and consumption much more mindful. 

While sweet potatoes are a rich source of beta-carotene, yams aid the process of digestion. Both of them have their own set of benefits which can only be savoured when they are not confused as one. 

Hence, relish the individual recipes of both the vegetables without mixing one with another. 

FAQs 

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