Okay, maybe I yam carrying this potato thing a bit too far …
… but if I can get you to fill up on spinach salad and sweet potatoes, you’ll eat much less acid-ash foods.
Having learned how nutritionally-deficient yams are compared to sweet potatoes, I decided to compare those delicious Idaho Russet (white) potatoes to the yams and sweet potatoes.
I was surprised to see that, not only did they kick butt on the yams, they also out-nourished the sweet potatoes in several areas. (See revised chart.)
While in the process, my mind went to sweet potato pie and pumpkin pie. I decided to add pumpkin to the comparison list
Sweet potatoes kick pumpkin’s butt all down the list. You can make a sweet potato pie exactly the way you make pumpkin pie by substituting cooked or raw, pulverized sweet potatoes for the pumpkin.
(We peel, then pressure cook for 10 minutes, OR, cut into chunks and drop in the Vitamix and blend into a pulp. Chopped walnuts and dates make a great raw pie ‘crust.’ Lots of recipes around …)
So, here’s the updated comparison chart:
| Nutrient | Russet | Yam | Sweet Potato | Pumpkin | S.P. / Yam | S.P / Russet |
| Calories | 290 | 158 | 249 | 49 | 1.6 X | 0.86 X |
| Total Carbohydrates | 21% | 12% | 19% | 4% | 1.6 X | 0.90 X |
| Dietary fiber | 28% | 21% | 33% | 11% | 1.6 X | 1.18 X |
| Sugars | 3g | 1g | 19g | 2g | 19.0 X | 6.33 X |
| Fat | 1% | 0% | 1% | 0% | 10.0 X | 1.00 X |
| Protein | 8g | 2g | 4g | 2g | 2.0 X | 0.5 X |
| Vitamin A | 1% | 3% | 1,033% | 245% | 344.0 X | 1,033.00 X |
| Vitamin C | 64% | 27% | 70% | 19% | 2.6 X | 1.09 X |
| Vitamin E | 1% | 2% | 15% | 10% | 7.5 X | 15 .00X |
| Vitamin K | 7% | 4% | 9% | 2% | 2.3 X | 1.29 X |
| Thiamin | 13% | 9% | 12% | 5% | 1.3 X | 0.92 X |
| Riboflavin | 8% | 2% | 9% | 11% | 4.5 X | 1.13 X |
| Niacin | 20% | 4% | 9% | 5% | 2.3 X | 0.45 X |
| Vitamin B6 | 53% | 16% | 27% | 5% | 1.9 X | 0.51 X |
| Folate | 19% | 5% | 5% | 6% | 1.0 X | 0.26 X |
| Vitamin B12 | 0% | 0% | 0% | 0% | 1.0 X | 1.00 X |
| Pantothenic Acid | 11% | 4% | 19% | 5% | 4.8 X | 1.73 X |
| Choline | 44.8mg | 22mg | 35.4mg | 15.2mg | 1.6 X | 0.79 X |
| Betaine | 0.6mg | – | – | – | 1.0 X | 0.01 X |
| Calcium | 5% | 2% | 9% | 4% | 4.5 X | 1.80 X |
| Iron | 18% | 4% | 13% | 8% | 3.3 X | 0.72 X |
| Magnesium | 22% | 6% | 15% | 6% | 2.5 X | 0.68 X |
| Phosphorus | 21% | 7% | 10% | 7% | 1.4 X | 0.48 X |
| Potassium | 47% | 26% | 22% | 16% | 0.8 X | 0.47 X |
| Sodium | 2% | 0% | 4% | 0% | 10.0 X | 2.00 X |
| Zinc | 7% | 2% | 4% | 4% | 2.O X | 0.57 X |
| Copper | 16% | 10% | 15% | 11% | 1.5 X | 0.94 X |
| Manganese | 34% | 25% | 44% | 11% | 1.8 X | 1.30 X |
| Selenium | 2% | 1% | 1% | 1% | 1.0 X | 0.50 X |
| AVERAGE | 1 X | 14.8 X | 14.8 X |
