Which Is the Higher Carb?

Nutrient
Yam
Candy Potato

Energy
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

Fats
0.1 g
0.1 g

Potassium
670 milligrams (mg), 14% of the Each day Worth (DV)
475 mg, 10% DV

Vitamin A
6 micrograms (mcg), lower 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

Candy potatoes have a dietary edge in vitamin A and C content material. Additionally they have fewer carbs and energy than yams. Nonetheless, yams comprise much less sugar and extra fiber. Their advanced carbohydrates increase blood sugar extra regularly. Yams are additionally wealthy in potassium.

Candy Potato Is Wealthy in Vitamin A

Candy potatoes are wealthy in vitamin A, containing about 106 occasions greater than yams. Vitamin A is important for eye, pores and skin, coronary heart, and lung well being, and the immune system.

Consuming 100 grams of cooked candy potato (½ cup) supplies roughly 106% of the Each day Worth (DV) for vitamin A.

Candy Potato Has Extra Vitamin C

Candy potatoes have extra vitamin C than yams. Consuming 100 grams of cooked candy potatoes (½ cup) supplies 19.6 milligrams of vitamin C, or about 22% of the DV.

Vitamin C helps shield cells from injury brought on by environmental pollution, smoking, ultraviolet rays, and vitality use. It additionally helps wound therapeutic, collagen manufacturing, bone well being, and iron absorption.

Candy Potato Has Fewer Energy and Carbs

Candy potatoes have about 7 grams fewer carbs. They’re additionally decrease in energy than yams. This makes them an acceptable choice for individuals following a low-carb food plan.

Yam Has a Decrease Glycemic Index (GI)

Yams typically have a decrease GI than candy potatoes. This makes them an acceptable choice for individuals with diabetes.

Yams have much less sugar and a bit extra fiber than candy potatoes. Additionally they have extra advanced starches, which digest extra slowly. This slower digestion, greater fiber, and decrease sugar give yams a decrease glycemic index (GI).

The GI measures how rapidly a carbohydrate-containing meals raises blood sugar ranges. Yams often have a low to reasonable GI. Candy potatoes typically have a reasonable to excessive GI, relying on the variability and cooking technique.

Yams even have many sorts with completely different glycemic indices. A examine in contrast white, yellow, and water yams utilizing completely different cooking strategies: boiling, roasting, and frying. The bottom GI was noticed in boiled white yam and boiled water yam, adopted by roasted white yam and roasted water yam. Yellow yam has a moderate-to-high glycemic index, whatever the cooking technique.

Yam Has Extra Potassium

Yam has extra potassium than candy potatoes. Your physique wants potassium for kidney, coronary heart, muscle, and mind operate.

Consuming 100 grams of cooked yam supplies 670 milligrams of potassium, or about 14% of the DV. The identical serving of candy potato solely supplies 10% of your every day potassium wants.

Yams and candy potatoes have related quantities of vitamin B6, every offering 12% of the DV per 100-gram serving.

Vitamin B6 is important for protein metabolism. It additionally helps make neurotransmitters, which carry messages between nerve cells and help mind operate.

Candy potatoes are naturally candy, and a few varieties even have a barely nutty style. They’ve a creamy texture when cooked.