Quick Answer
Yes, you can substitute canned yams for canned sweet potatoes in most recipes. While yams and sweet potatoes are different vegetables, they have a very similar taste and texture when cooked, so canned yams make a fine stand-in for canned sweet potatoes. The main difference is that canned yams tend to be softer and sweeter than canned sweet potatoes. So you may want to adjust other ingredients like sugar or spices in the recipe accordingly. Overall, canned yams and sweet potatoes can be used interchangeably in pies, casseroles, soups, breads, and other dishes calling for canned sweet potatoes.
Differences Between Yams and Sweet Potatoes
While often used interchangeably, yams and sweet potatoes are actually two distinct vegetables:
Yams
– Scientifically known as Dioscorea alata
– Originated in Africa and Asia
– Have a cylindrical shape with brown, rough, bark-like skin
– Flesh is white, yellow, purple or pink
– Taste is starchy and potato-like
Sweet Potatoes
– Scientifically known as Ipomoea batatas
– Originated in Central and South America
– Have an oval or tapered shape with reddish-brown, orange, yellow or purple skin
– Flesh is typically orange but can also be white, yellow, purple or pink
– Taste is sweet and potato-like
Some key differences:
– Yams tend to be starchier and drier than sweet potatoes.
– Yams have a distinct, earthy flavor compared to the sweet, creamy flavor of sweet potatoes.
– Yams typically contain less sugar and fewer vitamins than sweet potatoes, but more fiber.
– Yams have thicker, rough skin that must be peeled before eating while sweet potato skins are thin, smooth and edible.
So in summary, yams and sweet potatoes have distinct origins, physical characteristics and flavors, but they are still quite similar starchy root vegetables in the same plant family.
Similarities Between Canned Yams and Canned Sweet Potatoes
When it comes to canned yams versus canned sweet potatoes, the differences become far less pronounced:
– Canning removes the skin and shape which helps distinguish the two.
– The canning process softens both yams and sweet potatoes into a smooth, creamy texture.
– Added spices and sugary syrups mask the subtle flavor differences between yams and sweet potatoes.
So once canned, yams develop a tender, sweet flavor and soft texture nearly identical to canned sweet potatoes. Both vegetables transform into a sweet, moist filling suitable for baking into pies, breads and casseroles.
Some minor differences between canned yams and sweet potatoes:
– Canned yams tend to be slightly softer and mushier.
– Canned yams are often sweeter since they contain more natural sugar and absorb the sugary syrup.
– Canned yams can have a subtle earthy or starchy undertone compared to the creamy sweetness of canned sweet potatoes.
But these are very subtle differences. For all intents and purposes, canned yams and sweet potatoes can be used interchangeably in recipes.
Substituting Canned Yams for Canned Sweet Potatoes
When substituting canned yams for canned sweet potatoes, you can generally do a 1:1 replacement in any recipe. Here are some tips:
– Rinse and drain the canned yams to remove excess sugar syrup if the recipe doesn’t require it.
– Since canned yams tend to be softer, you may want to reduce bake times slightly to prevent overcooking.
– Add a dash of spices like cinnamon, nutmeg, ginger or clove to replicate the sweet potato flavor.
– If the yams seem too sweet, add a squeeze of lemon juice or other acids to balance out the flavor.
– Texture and moisture may vary slightly between brands of canned yams and sweet potatoes. You may need to adjust liquid or thickening agents in a recipe.
– Unless the recipe is very particular, you should achieve excellent results using canned yams in place of canned sweet potatoes in pies, cakes, muffins, soups, casseroles and side dishes.
To substitute canned sweet potatoes for canned yams, you can follow the same guidelines in reverse:
– Use a 1:1 ratio of canned sweet potatoes for yams.
– Add syrup or sweeteners if the sweet potatoes seem too plain.
– Increase bake times slightly since sweet potatoes hold their shape better.
– Add warm spices for more flavor complexity.
So you can reliably use canned yams and sweet potatoes interchangeably in recipes as long as you account for their subtle differences in sweetness, texture and spice levels. Proper seasoning and baking time adjustments will produce delicious results.
Nutrition Comparison
Here is a nutrition comparison between canned yams and canned sweet potatoes (based on a 1/2 cup serving):
| Nutrient | Canned Yams | Canned Sweet Potatoes |
|---|---|---|
| Calories | 120 | 100 |
| Carbs | 29g | 24g |
| Sugar | 12g | 7g |
| Fiber | 2g | 3g |
| Fat | 0g | 0g |
| Protein | 1g | 2g |
| Vitamin A | 15% DV | 430% DV |
| Vitamin C | 4% DV | 30% DV |
| Potassium | 250mg | 320mg |
As you can see, canned yams and sweet potatoes have a similar nutrient profile. Key differences:
– Canned yams have slightly more calories and carbohydrates, primarily from their higher sugar content.
– Canned sweet potatoes contain a lot more vitamin A due to their bright orange flesh. They also contain more vitamin C and potassium.
– Canned sweet potatoes have a bit more fiber and protein than canned yams.
So while canned sweet potatoes contain more beneficial vitamins and minerals, canned yams provide more calories and fuel from carbohydrate-rich starch and sugar. Both make excellent, nutritious additions to recipes in their own right.
Cost Comparison
Canned yams and canned sweet potatoes have a relatively similar cost:
– Canned yams range from $0.79 to $1.29 for a 15 oz can.
– Canned sweet potatoes range from $0.69 to $1.39 for a 15 oz can.
So expect to pay somewhere between $0.50 to $1.50 per can, depending on the brand, season, and store. Canned yams may be priced slightly higher on average.
When purchasing, look out for deals and sales on shelf-stable canned goods. Buy a few cans at a time to take advantage of lower bulk pricing. Store brand or generic cans can offer significant savings over national brands.
You can also save money by purchasing larger #10 cans of yams or sweet potatoes when cooking for a crowd or making large batches of recipes. Compare prices by unit to find the best value.
Whether choosing yams or sweet potatoes, opt for cans without added sugars or sodium for maximum nutrition at the lowest cost. Canned produce provides an affordable, convenient way to enjoy healthy yams and sweet potatoes anytime.
Taste Test Comparison
The best way to compare the taste of canned yams versus canned sweet potatoes is to do a side-by-side taste test.
Here’s a simple taste test you can do at home:
Ingredients:
– 1 can (15 oz) yams
– 1 can (15 oz) sweet potatoes
– Cinnamon, nutmeg, brown sugar
Steps:
1. Drain and rinse 1 can each of yams and sweet potatoes. Pat dry.
2. Place 1/4 cup portions of yams and sweet potatoes in separate bowls.
3. Season each bowl lightly with cinnamon, nutmeg and brown sugar.
4. Taste the yam sample first, noting the texture and flavor.
5. Next, taste the sweet potato sample, comparing texture and flavor to the yam sample.
6. Evaluate which you find creamier, sweeter, richer, and preferred overall.
The sweet potatoes will likely have a smoother, creamier texture compared to the yam’s soft, starchy texture. The yams may taste a bit earthier and richer. While subtle, the seasoned samples should reveal the key taste differences between the two canned vegetables.
An ideal way to compare is to make two identical dishes or baked goods substituting yams for sweet potatoes. Their similarities and differences will be more apparent when enjoyed in full recipes.
Popular Recipes Using Canned Yams or Sweet Potatoes
Here are some popular recipes that work equally well with canned yams or canned sweet potatoes:
Sweet Potato Pie – Swap canned yams 1:1 for the filling. May need extra spices and less sugar.
Candied Yams – Use either canned yam or sweet potato. Top with brown sugar, marshmallows, pecans.
Sweet Potato Casserole – Substitute canned yams for the sweet potatoes. Add toasted nuts on top.
Yam Bread or Muffins – Replace canned sweet potatoes with yams. Excellent breakfast treat.
Yam Pancakes – Grate canned yams into the batter in place of sweet potatoes.
Creamy Sweet Potato Soup – Use canned yams for a starchier, earthier flavor.
Vegetarian Shepherd’s Pie – Spread mashed canned yams or sweet potatoes on the bottom instead of meat.
Chicken and Sweet Potato Stew – Throw in chunks of canned yam for added substance.
Roasted Root Vegetable Medley – Include canned yams with the sweet potatoes, parsnips, carrots.
Sweet Potato Fries – For oven fries, cut canned yams into fry shapes, coat in oil and spices.
Canned yams and sweet potatoes both add nutrition, color and sweetness to baked goods, dinners, soups and sides. Feel free to swap them freely based on what you have on hand.
Storing Opened Canned Yams or Sweet Potatoes
Here are some tips for properly storing canned yams or sweet potatoes after opening:
– Transfer contents to a sealed glass or plastic container. Avoid storing in the original can.
– Press plastic wrap directly on the surface before sealing to prevent oxidation.
– Refrigerate for up to 4 days.
– For longer storage, divide into freezer-safe portions and freeze for 4-6 months.
– If condensation forms in the thawed container, boil briefly before using.
– Avoid repeated thaw and freeze cycles for best quality and taste.
– Use thawed yams or sweet potatoes in soups, stews, baked goods, casseroles or pureed dishes.
By transferring opened canned goods to proper containers and freezing extras, you can greatly extend the shelf life of canned yams and sweet potatoes while retaining flavor and texture.
Homemade Canned Yams or Sweet Potatoes
Instead of buying canned yams or sweet potatoes, you can easily can them at home with these steps:
Ingredients:
– 3-4 lbs fresh yams or sweet potatoes, peeled and cut into 1-inch chunks
– Water or syrup for packing
– Optional: Cinnamon, brown sugar, ginger
Equipment:
– Canning pot with rack
– Wide-mouth canning jars and lids
– Canning funnel
– Bubble releaser or plastic knife
Steps:
1. Sterilize jars in a boiling water bath for 10-15 minutes. Heat lids in simmering (not boiling) water.
2. Pack yam or sweet potato chunks into hot, sterilized jars leaving 1-inch headspace.
3. Add hot syrup, water or juice leaving 1/2-inch headspace. Optional: Add spices or brown sugar to the jars.
4. Seal jars. Process in a pressure canner at 11 PSI for 65 minutes for pints or 90 minutes for quarts.
5. When done, allow jars to cool undisturbed for 24 hours. Check seals, then store.
Home canning takes time but provides beautiful jars of yams or sweet potatoes to enjoy all year long. Perfect for gifts or holiday meals!
Canning Safety Tips
When canning yams, sweet potatoes or any low-acid vegetable, follow these safety guidelines:
– Always use a pressure canner, not a water bath.
– Carefully follow validated canning instructions and processes.
– Check jar seals after 24 hours of cooling. Refrigerate any unsealed jars.
– Inspect jars before use – do not consume food from leaking, bulging, cracked, moldy or otherwise compromised jars.
– Refrigerate after opening. Never store open canned goods at room temperature.
– Discard any jars with off smells, textures, or other signs of spoilage. Do not taste food that looks suspect.
– When in doubt, throw it out! Home canned goods that fail any inspection should be discarded for safety.
Pressure canning provides an effective way to preserve yams and sweet potatoes when proper procedures are carefully followed. Always use up-to-date, scientifically validated recipes from trusted sources.
Conclusion
Canned yams make an excellent substitute for canned sweet potatoes in all types of recipes. Their similar creamy texture and sweet flavor when canned allows them to be used interchangeably in most cooking applications. Small adjustments to seasonings, liquids and cook times may be needed, but overall the results will be quite successful. With a few simple tweaks and taste tests, you can confidently swap canned yams for sweet potatoes and vice versa. This provides flexibility and variety in your cooking while making good use of the affordable convenience of shelf-stable canned vegetables.