Potato

Yam

Yams (family Dioscoreaceae) are starchy tubers that have an almost black bark-like skin and white, purple or reddish flesh and come in many varieties. The tubers can be as small as regular potatoes or grow upwards of five feet long. The word yam  is an African word which means "to eat." It keeps for a long time in storage and is very valuable during the wet season, when food is scarce. They are typically peeled, boiled and mashed or dried and ground into a powder that can be cooked into a porridge. Yams can be found in international markets, such as those that specialize in Caribbean foods.

Potato

The large, brown-skinned, white-fleshed cultivar of potato are called Potato. It is sometime called the Russet Burbank potato which was an1870s farm. In Idaho I guess they call it the Idaho potato since Idaho is probably the leading potato growing region in the United States. These are commonly used by fast food restaurants for French fries. Potatoes can be baked, boiled, deep fried, mashed, fried, grilled and broiled, just to name a few cooking methods.

Sweet Potato

The USDA label the darker variety of sweet potato 'yam' to distinguish is from its paler cousin in America. This means that when you go to the American supermarket to buy the orange sweet potatoes you will see then labeled as 'Yams.'  The USDA also allow "sweet potato" to be labeled as sweet potatoes. Although the soft, orange sweet potato is often mislabeled as "yam" in parts of North America, it is botanically very distinct from a genuine yam, which is native to Africa and Asia and belongs to the monocot family Dioscoreaceae. The edible tuberous root is long and tapered, with a smooth skin whose color ranges between yellow, orange, red, brown, purple, and beige. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato varieties with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh. Sweet potatoes are called camote, kamote, goguma, man thet, ubi jalar, ubi keladi, shakarkand, satsuma imo, batata, el boniato.or k?mara in different parts of the world.

Storage

Potatoes need to be stored in an area that is dark and  well ventilated to will prevent the breakdown of starch if you plan to store them for a long-time. The long term storage temperatures should be near 4 °C (39 °F). Although commercial warehouses can store, potatoes for up to ten to twelve months, potatoes stored in homes usually only have a shelf life of a few weeks. Make sure you trim any potato that develop green areas or start to sprout. Trimming or peeling green areas might even be inadequate to remove toxins so you might want to discard them if area is too large.

 

Potato vs. Sweet Potato vs. Yam Nutrition

 

Potato

Sweet Potato

Yam

 

180 g

180 g

180 g

Calories

174.8

162

209

Glycemic Load

17.7 (very low)

15 (very low)

12 (very low)

Inflammation Factor

-106.1 (inflame)

340 (anti-inflame)

-76 (inflame)

 

Nutrition

 

 

 

%DV

 

%DV

Total Carbohydrate

38.6 g

12.5%

37.3 g

12%

49.5 g

16%

Dietary fiber

4.2 g

16.6%

5.9 g

24%

79

29%

Starch

31.4g

0.0%

12.7 g

 

 

 

Sugars

2.0 g

0.0%

11.7 g

 

0.9 g

 

Protein

4.7 g

9.4%

3.6 g

7%

2.7 g

5%

Vitamin A

18.0 iu

0.0%

34,590 iu

692%

220 iu

4%

Vitamin C

23.2 mg

38.5%

35.3 mg

59%

21.8 mg

36%

Vitamin E

0.1 mg

0.0%

1.3 mg

6%

0.5 mg

4%

Vitamin K

3.6 mcg

4.2%

4.1 mcg

5%

4.1 mcg

5%

Thiamin

0.1 mg

8.3%

0.2 mg

1 3%

0.2 mg

11%

Riboflavin

0.1 mg

5.2%

0.2 mg

1 1 %

0.1 mg

4%

Niacin

2.4 mg

12.5%

2.7 mg

1 3%

1.1 mg

5%

Vitamin B6

0.6 mg

32.3%

0.5 mg

26%

0.4 mg

20%

Folate

46.8 mcg

11.4%

10.8 mcg

3%

28.8 mcg

7%

Vitamin B12

0.0 mg

0.0%

0,0 mcg

0%

0.0 mcg

0%

Panthothenic Acid

0.7 mg

7.3%

1.6 mg

1 6%

0.5 mg

5%

Choline

26.9 mg

0.0%

23.6 mg

 

29.2 mg

 

Betaine

0.3 mg

0.0%

62.3 mg

 

 

 

Calcium

32.4 mg

3.1%

68.4 mg

7%

25.2 mg

2%

Iron

2.0 mg

10.4%

1.2 mg

7%

0.9 mg

5%

Magnesium

54.0 mg

13.5%

48.6 mg

12%

32.4 mg

9%

Phosphorus

128.0 mg

12.5%

97.2 mg

1 0%

88.2 mg

9%

Potassium

990.5 mg

28.1%

855 mg

24%

1206 mg

34%

Sodium

25.2 mg

1.0%

64.8 mg

3%

14.4 mg

1%

Zinc

0.6 mg

4.2%

0.6 mg

4%

0.4 mg

2%

Copper

0.2 mg

9.4%

0.3 mg

14%

0.4 mg

14%

Manganese

0.4 mg

20.8%

0.9 mg

45%

0.7 mg

34%

Selenium

0.9 mg

1.0%

0.4 mcg

1%

1.3 mcg

2%

Fluoride

81.4 mg

 

 

 

 

 

% Daily Value (DV) are based on a 2000 calorie diet.

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