The ones with the orange flesh which we call "yams" are actually a variety of sweet potato. There are two main types of sweet potatoes, the orange kind and the ones with lighter yellow flesh. True yams are a totally different species, mostly found in Asia and South America. Confusing, isn't it? Here is some info:
http://homecooking.about.com/library...y/aa112497.htm
1 cup of cubes (176g) of sweet potatoes (yellow or orange flesh) have 176 calories. 1 cup of cubes (136g) of yams (South American kind) have 158 calories.
I like to make oven fries by cutting up sweet potatoes (orange flesh) into "fries" (including the skin which is very nutritious). Drizzle with a tablespoon of olive oil, sprinkle with salt and pepper and roast at 350 deg. for about 1/2 hour or until done.