Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. Read on to learn all the benefits of sweet potatoes, their nutritional info, and ways to incorporate them into your diet. "The confusion between sweet potatoes and yams really comes from the USDA," says Brigitte Zeitlin, R.D., a registered dietitian and founder of BZ Nutrition. Both white potatoes and sweet potatoes contain a variety of nutrients. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia C. Bovell-Benjamin, Ph.D., a professor of food and nutritional sciences at Tuskegee University. Yams have very low nutritional value when compared to sweet potatoes. Sweet potato has more pantothenic acid. The young leaves and shoots are sometimes eaten as greens.The sweet potato is distantly related to the common potato (Solanum tuberosum), both being in the order Solanales. In mineral content there isn’t obvious winner, because of extremely high Potassium and Sodium in yam, and fairly higher Calcium and Zinc in sweet potato. Don’t worry, the sweet, orange, Thanksgiving-pie staple you know and love actually is a sweet potato (they also come in white and purple varieties). The tubers can grow to nearly five feet in length, though. One medium cooked sweet potato contains approximately: 103 calories; 23.6 grams carbohydrates ; 2.3 grams protein; 0.2 gram fat; 3.8 grams dietary fiber; 21,907 international units … Components in Japanese Sweet Potato Tubers. All the varieties described below are technically sweet potatoes, though they’re often called yams. Eat sweet potatoes with butter to help this transformation work best. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. Detailed nutrition comparison for sweet potatoes vs russet potato. First: the age-old question… is that a sweet potato or a yam? The tubers have rough skin and the form is long and slender. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). Yams have a tough, bumpy sin that is dark brown and textured like the outer shell of a coconut, or like a tree trunk. Where these two differ for the most part is in their phytonutrient profile. Try butter-roasted sweet potatoes; sweet potato salad; twice-baked sweet potatoes or simply dice and roast in the oven for an easy side dish. Yams vs. Sweet Potatoes Nutrition. Their flesh is starchy instead of sweet, with a flavor similar to the common white russet potatoes, but with a more fibrous texture. Both the purple and orange guys are also very low in fat, helping to keep you slim and trim. Nutritional differences between different types of sweet potatoes, whether orange or lighter in color, are minimal. Skins may be dark brown or light pink; insides white, yellow, purple, or pink. Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. Traditional sweet potatoes have an average of roughly 20 grams of carbohydrates per 100 grams. It has rough, scaly skin and is long and cylindrical. Sweet potato nutrition. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest []. A 1-cup serving of yams contains 6 grams, while white potatoes have just over 3.5 grams for this same serving size. Sweet Potato Nutrition Facts. Sweet potato has more beta-carotene than russet potato. A 3.5 ounce serving of sweet potatoes is about 90 calories, 20 grams of carbohydrates, and two grams of protein. Sweet potatoes have almost no fat. 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