Potatoes, Sweet Potatoes & Yams
by Maggie Davis

I am asked on a daily basis “Which is better for me, a white potato or a sweet potato?” So it’s time to resolve this root controversy…

Traditionally during the winter months, root vegetables have been more readily available than more delicate vegetables such as asparagus or zucchini. Even though we now have an almost year-round supply of a wider variety of vegetables, potatoes and their root cousins are perennial favorites. They top the list of favorite “comfort foods” especially during the winter. And potato salads are ubiquitous in summer.

Potatoes themselves come in an increasing array of varieties such as Russet, Yukon Gold, Fingerlings and Baby Red. A 3 oz potato was once considered a standard portion but these days a 10 oz potato is what is commonly served in restaurants and at home as a baked potato. Sweet potatoes and yams come in varying sizes but I have compared 10 oz portions of each for their nutrient content.

Nutrient Comparison per 10 oz root vegetable serving:

Root	Calories	Total Carb	Fiber
White potato	281	63	6
Sweet potato	270	62	10
Tropical Yam	348	83	12

Sweet potatoes are actually a member of the morning glory family and we often see them as part of the scheme in container plantings. They were found prehistorically in South America and are often considered more nutritious than white potatoes because of the high Vitamin A content of the orange varieties. They are grown in the United States.

Yams are native to West Africa and Asia but are usually imported from the Caribbean. They are drier and starchier than sweet potatoes with a higher carbohydrate and fiber intake. The English name yam derives from the African word “nyami” which is the root of the Dioscorea species plant. Americans use the word “yam” to refer to a sweet, moist, orange-fleshed variety of sweet potato. True yams are white fleshed and are often sold as “tropical yams”.

Whether potatoes or sweet potatoes are good for you depends on your portions, on fat added in preparation, on your physical activity level, your tolerance of carbohydrates and other medical considerations. Keep in mind that 1/4^th of a potato or sweet potato has the same amount of carbohydrate as a slice of bread, so pick your portion accordingly.