The Difference Between Yam and Sweet Potatoes
If you walk into most grocery stores in the United States and ask for “yam,” they’ll most likely hand you a sweet potato. But if you grew up in Africa or the Caribbean, you know that’s not the real yam.
Reason why we at Aso Rock Market have decided to clear the confusion, state the benefits, and celebrate the uniqueness of both yams and sweet potatoes in our kitchens, our health, and our traditions.
The Big Mix-Up: Yam vs Sweet Potato
In America, sweet potatoes are often mistaken and mislabeled as “yams.” While the real African yam is a completely different root crop. Yams are bigger, rougher on the outside, and have more starch compared to sweet potatoes.
In Africa, yam is the king of tubers. In the right hands, yam is one african food that is capable of being used to make different meal from boiled yam and fried yam to Caribbean stews and rich African yam pottage, and to the king of dishes, pounded yam.
Sweet potatoes, on the other hand, are smaller, naturally sweet, and softer when cooked. They are the secret ingredient in pies, casseroles, or baked fries. Both Yams and Sweet Potatoes are delicious, but they are not the same thing.
Photo by SheKnows
Nutrition and Health Benefits
Both yams and sweet potatoes are packed with good healthy nutrients, though in different ways.
- African yam is rich in fiber and potassium, hence why it's a good meal for heart health and digestion. Because they have lots of starch, yams are a good source of energy, perfect for athletes or anyone who needs fuel for the day.
- Sweet potatoes are loaded with Vitamin A and antioxidants. Due to their natural sweetness, they are popular and best in weight-friendly recipes and kid-friendly meals.
If you’re watching blood sugar, yam’s lower glycemic index makes it a better choice. If you want something naturally sweet and light, sweet potatoes should be your go-to.
For the love of food and variety, many families enjoy mixing it up with Irish potatoes or even turning to roots like turnip for soups and rich mashed potatoes with cabbage, a dish loved in Irish households.
Cooking with Yam and Sweet Potato
This is where culture really shows the difference.
- Yam in African homes: Boiled yam with palm oil sauce, yam pottage with vegetables, fried yam served with pepper sauce, or the king of dishes, pounded yam for soups.
- Sweet potato in American homes: Mashed, baked, candied for Thanksgiving, or turned into purple yam recipes that make for fun, colorful desserts.
- Caribbean style: Yams and potatoes often come together in hearty stews, blended with meat, fish, and spices.
And for foodies that love to explore different food recipes, try “Yam Slam,” a combination of boiled yam and sweet potatoes in one dish for a rich, filling meal.
Storage Tips for Freshness
If you have yams and want to keep them safe to retain their freshness, this is how to store them.
- Yams should be kept in a cool, dry place. Do not keep them in the fridge.
- Sweet potatoes and Irish potatoes are stored in a basket or open container where air can flow around them.
- Avoid plastic bags or damp areas—they can spoil quickly.
If you buy in bulk from Aso Rock Market, these tips will keep your tubers fresh longer. Check out our previous blog on How to Store African Groceries to Preserve Freshness and Flavor for more tips on how to store your groceries.
How to Find Authentic Yams and Sweet Potatoes in the USA
Finding authentic African yam in the United States is not always easy. Some grocery stores label sweet potatoes as yams.
But at Aso Rock Market, we bring you the real deal. Fresh African yams, Irish potatoes, and other roots and tubers are sourced from reliable wholesalers and shipped directly to your doorstep.
We’re not just in the business of selling groceries. We’re more particular about keeping culture alive. For even more meal inspiration, take a look at our post on 5 must-have Nigerian soups. Many of these soups are a perfect match for boiled yam or pounded yam.
Yams and sweet potatoes may look similar to some, but their taste and texture are entirely different. Both tubers are a must-have in your kitchen. Yams for their tradition and strength, sweet potatoes for their sweetness and color.