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  1. #1
    AnabolicBoy1981 is offline Anabolic Member
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    Yams and sweet potatoes. Which has the higher glycemic load.

    By load i mean how many grams of carbs, not it's glycemic rating. Their glycemic rationg is almost identical. However, the amount of carbs varies depending on where i look. I read one source theat says sweet potatoes pack 35 grams per 3 oz, and yams 19 per 3 oz.
    I have read other places that it's 15g for 2 ounces of yam.
    On the label of the microwavable sweet potatoe it says 33g per 4 ounces. So this means they are the about the same.
    Of course, then it also depends how you cook them.
    I boil my yams, and microwave the sweet potatoes.

    It's just a bit confusing whe trying to calculate my carb intake.

  2. #2
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    alphaman is offline Anabolic Member
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    I was under the impression that they were the same thing.

  3. #3
    Cry0smate is offline Member
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    I've always gotten good information from

    www.diet-data.com

  4. #4
    AnabolicBoy1981 is offline Anabolic Member
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    Quote Originally Posted by alphaman
    I was under the impression that they were the same thing.
    it seems they are but they arent. They say true yams arent even in the U.S. and that the "yam" is simply a kind of sweet potaoe. Then in some sources it says the yam is sweeter, and other sources the sweet potatoe is sweeter. Then in some sources it says the yam has more sugar, and in another source the sweet potato does.
    Try typing in "yams and sweet potatoes difference" in your search engine, and let the confusion begin. That's what i been doin all morning

  5. #5
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    fritz2435 is offline Member
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    The big difference in nutrients is because they give it for cooked vs. uncooked yams/sweet potatoes.

  6. #6
    AnabolicBoy1981 is offline Anabolic Member
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    yeah, but then they got different values for boiled, and boiled with salt. What really pisses me off is they dont use the same serving measurment for both. Like one says for the sweet potatoe, half a cup cubed, but for the yam it's half a cup mashed. Or they'll use a unit of measurment that i have no idea about like "serving size:100g"
    Like, wtf is that?!!

  7. #7
    Cry0smate is offline Member
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    Quote Originally Posted by AnabolicBoy1981
    yeah, but then they got different values for boiled, and boiled with salt. What really pisses me off is they dont use the same serving measurment for both. Like one says for the sweet potatoe, half a cup cubed, but for the yam it's half a cup mashed. Or they'll use a unit of measurment that i have no idea about like "serving size:100g"
    Like, wtf is that?!!
    I measure all my food in grams and ounces, but I bought a digital scale specifically for that purpose. Actually easier imo.

  8. #8
    AnabolicBoy1981 is offline Anabolic Member
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    how many ounces is 100grams?

  9. #9
    Cry0smate is offline Member
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    100 grams = 3.52739619 ounces

  10. #10
    speak is offline Associate Member
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    This is the only valuable info I retained from my pot smoking days.
    28 grams per 1 ounce

  11. #11
    alphaman's Avatar
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    Quote Originally Posted by speak
    This is the only valuable info I retained from my pot smoking days.
    28 grams per 1 ounce

    Beat me to the punch!!

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