By Sue Bedford (MSc Nutritional Therapist)

Although Yams and sweet potatoes are both members of the angiosperms (flowering plants), they are not related botanically.

Did you know? …Yams belong to the lily family. This means they are a perennial plant that dies in the autumn and winter and then comes back in the spring. Yams are native to Africa and Asia and the flesh of a yam can range from white, to red, to purple. They’re long and cylindrical, and their skin has a rough and scaly texture.  There are over 600 varieties of yams and 95% of these crops are grown in Africa. Compared to sweet potatoes, yams are starchier and drier.

And, interestingly …..Sweet potatoes belong to the morning glory family. Depending on the variety, sweet potato flesh can vary from white to orange and even purple. They are sometimes shaped like a potato and sometimes longer and tapered at both ends.

What’ s the difference nutritionally between Yams and Sweet potatoes?

Nutritionally they are both impressive and quite similar in that they are both starchy vegetables which provide a good amount of fibre and potassium. They both also provide a good amount of selenium, iron, magnesium and zinc. The differences lie in the bright colour of the sweet potatoes – as these provide a high amount of beta carotene in comparison to the Yam and a higher level of antioxidants. Sweet potatoes do however contain more sugar than Yams, along with more calcium, protein, iron, sodium and water. Sweet potatoes have a lower glycaemic index number and load than the Yam, meaning that their carbohydrate is released more slowly into the bloodstream.

Yam can hold it’s own though nutritionally as it contains more fibre, potassium, vitamin C, vitamin E and vitamin B6 than sweet potatoes do. They are however slightly starchier than sweet potatoes and contain more carbohydrate and fat.

So, nutritionally there are benefits to both so choosing between yams or sweet potatoes really comes down to what’s available to buy, your taste preferences and how you are wanting to eat them and what with!