Why yams are better than potatoes

Potato 77 kcal Calories 77 Carbohydrates Yam kcal Calories Carbohydrates Read also: Calories from Potato Calories of Pumpkin Calories in Purslane Salad chicory calories per g Radish carbs per g Rhubarb protein per g Salsify fat per g How many calories does shallot have? Calories in a half of corn Calories in whole corn Calories for one, two or more corn Calories in tablespoon of corn Calories in teaspoon of corn How much protein in sweet potato?

Author of this page Marcin Piotrowicz calories-info. Add comment Your name Your email What do you think about potato vs yam Add comment. Privacy Policy Close. White potatoes and yams contain moderately high amounts of B-6 and thiamin. A 1-cup serving of white potatoes has. This same serving size of yams contains.

The recommended daily intake of B-6 is 1. Men should aim for 1. Have a leafy green salad or portion of beans with a yam or baked potato for a meal rich in B vitamins. Dietary fiber does not get digested when it is consumed, and it creates bulk in the stomach. This gives you a full feeling, which prevents overeating. White potatoes and yams contain generous amounts of fiber, but yams are slightly higher. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.

The recommended daily intake of fiber is 30 to 38 grams for men and 21 to 25 grams for women. Pair white potatoes with beans to increase the fiber content of a meal. The glycemic index, or GI, of a food determines how fast it raises blood sugar levels in the body.

When you consume a high GI food, your pancreas releases insulin in high amounts, which promotes weight gain. Low GI foods gradually raise blood sugar levels and reduce the chances of having peaks and valleys with energy. One-half cup of sweet potato supplies double that amount.

Sweet potatoes also have a lower glycemic index number than yams, meaning their carbohydrate is released more slowly into the bloodstream. This doesn't mean yams aren't nutritious —they are a good source of fibre and potassium.

Here's how sweet potatoes and yams compare nutritionally:. Send dietitian Leslie Beck your questions at dietitian globeandmail. Your name will not be published if your question is chosen. The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment.

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