what is the nutritional information for yams?
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Yam, 1/2 cup (100 grams), baked with skin: 116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fibre, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, 0.23 milligrams vitamin B6, . 07 milligrams beta-carotene.
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Yams do contain a precursor to steroids called diosgenin, although no study has proven the body can convert it into a steroid hormone, according to Jim Duke, a North Carolina ethnobotanist and expert on plants' medicinal properties.
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Most likely, all yams and sweet potatoes that you use from the grocery store are sweet potatoes. Often, the copper skinned sweet potato is referred to as yam, or sweet potato yam, and these are a firmer version of sweet potatoes. The sweet potatoes with the lighter skin and yellow insides are softer.
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They are now commonly found in the Caribbean and Latin America as well. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. Compared to sweet potatoes, yams can grow very large. Size can vary from that of a small potato to up to 5 feet (1.5 meters).
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['calories: 20.', 'total fat: 0.03 grams (g)', 'total carbohydrates: 5.33 g.', 'dietary fiber: 0.6 g.', 'sugar: 4.5 g.', 'protein: 0.17 g.', 'vitamin B-6: 0.012 milligrams (mg)', 'iron: 0.07 mg.']
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Worst veggie: Starchy vegetables Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts.
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Difference Between Yams and Sweet Potatoes Yams grow from a regular potato size to gigantic proportions of nearly 5 feet long! The skin of a true yam is tougher and bark like and the flesh is white, red or purplish in color.
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A Yam Is Probably Not a Yam Let's clear up one very important point: Sweet potatoes are not a type of yam, and yams are not a type of sweet potato. They are both tuberous root vegetables that come from a flowering plant, but they are not related and actually don't even have a lot in common.
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They're a great source of fiber, potassium, manganese, copper, and antioxidants. Yams are linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control. They're versatile, easy to prepare, and a great vegetable to include in your diet in both sweet and savory dishes.
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May have cancer-fighting properties Yams provide several antioxidants that may have anticancer properties ( 15 , 16 ). In an animal study, a yam-rich diet significantly reduced colon tumor growth.
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The nutritional value of yams/sweet potatoes is amazing and their delicious taste makes these “spuds” another wonderful choice for a first food for baby. Sweet potatoes are high in Vitamin A and beta carotene as well as potassium; sweet potatoes also contain a good amount of Vitamin E, calcium and folate.
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You can distinguish a yam from a sweet potato before you even bite in. Sweet potatoes have thin, smooth skin and orange or white flesh. Yams have rough, dark skin with an almost hairy texture, and the flesh inside is often white or purple. ... Sweet potatoes are flavorful and moist while yams are often starchy and dry.
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A 3.5-ounce (100-gram) serving of boiled or baked yam contains (5): Calories: 116. Carbohydrates: 27.5 grams. Dietary fiber: 3.9 grams.
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Besides strong antioxidants, including the enzyme superoxide dismutase, yams contain vitamin C, fiber, potassium, manganese, B vitamins, and a long line of other minerals like riboflavin, potassium, iron and manganese.
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Peeling and cooking yams thoroughly will remove any harmful substances ( 19 ). Summary: Sweet potatoes contain oxalates that can increase the risk of kidney stones. Yams must be cooked thoroughly to remove naturally occurring toxic substances.
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Yams are associated with a number of other health benefits, including: Improved digestive health. Studies indicate that the resistant starch in yams may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut ( 31 , 32 ).
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Yams are delicious, healthy, and fairly simple to grow. While this particular crop tends to thrive in tropical climates, it is easy to grow yams in colder climates with the right planning and forethought. You can grow your own sprouts and slips to plant, and then grow, harvest, and cure yams.