There are two main types of sweet potatoes, both of which are elongated yellow or orange tubers that taper to a point at each end. Itll add some variety to your diet.. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). SKIN Purple and fairly smooth. FLESH Cream/whitish colored that becomes yellow when baked. It's also because white potatoes are, well, white. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. Furthermore, sweet potatoes are a natural sweetness. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. These are what you typically find in the grocery store, even if the label says yam. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. Perhaps unsurprisingly, boiled sweet potatoes contain more than 14 times the amount of sugar of regular boiled potatoes (11.6g compared to 0.8g per 100g). Sweet potatoes are a little sweeter than purple which have a milder flavor. 7. 17. Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. Both regular and sweet potatoes offer you equal . They are delicious when baked, mashed, pureed or whipped. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. What Nutrients Are in the Skins of Sweet Potatoes? Place the potatoes either into the water or onto a steaming rack. With the rising prices of just about everything lately, the cost of something certainly matters to most people. Sweet potatoes contain Potato Vs Sweet Potato - Carbs Content When comparing strictly on carb content, both potatoes and sweet potatoes both have the exact same amount of carbs at 21g. The traditional sweet potato and the purple sweet potato are two of the most common. Weekly meal plans and shopping lists - 30 or few er ingredients per week - Full Nutritional Data - 100% Paleo. (6). All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. Yams also have a higher carbohydrate content and are higher in starch . If youre looking for ideas for healthier potato or sweet potato dishes, here are a few to try: Cleveland Clinic is a non-profit academic medical center. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. The more intense the color of the sweet potatoes, the more Contains carotenoids and anthocyanins. Types of Plums: Black, Red, and More Varieties (With Pictures) - Including Plumcots, Apriums, and Pl Types of Sweet Potatoes: Japanese, Hannah, Jersey and More, Ultimate Guide to Different Kinds of Potatoes. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. How sweet potatoes and yams compare nutritionally Sweet potato, 1/2 cup (100 grams), baked with skin: 90 calories; 0 grams fat; 20 grams carbohydrate Yam Soft sweet potato with a copper skin and deep orange flesh. Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolics, antioxidant content and total soluble dietary fiber. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. Start by thoroughly scrubbing it under cool water with a stiff-bristled scrub brush to remove any caked-on dirt. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. They have tapered ends, a slight curve to the overall shape and are small to medium in size. So, when I spotted these 5 varieties of sweet potatoes in Whole Foods the other day, I decided to document them with photographs and notes! Find out how white sweet potatoes compared in my comparison article. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. The following table is a side-by-side comparison of the nutrients: Sweet Potato Cooked (100 g) Russet Potato Cooked (100 g) Calories: 90: 95: Protein: 2.01 g: 2.63 g: Carbohydrates: 20.7 g: 21.4 g: Fiber: 3.3 g: 2.3 g: Fat: 0.15 g . They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. There is also some confusion if sweet potatoes are a type of true potato. Yams are a starchier and drier root vegetable. This is due to their drier and denser flesh. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. Sweet Potato vs Yam Nutrition and Benefit Differences, Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. On the other hand, purple potatoes are richer in anthocyanins. The dark-red skinned tubers have a long oblong shape similar to yams. We do not endorse non-Cleveland Clinic products or services. They can both be baked, roasted, mashed or grilled. The Best Way to Cook Whole Sweet Potatoes, Potatoes 101: All You Need to Know About Common Spuds, Trevisano Radicchio Salad With Satsumas, Pistachios, and Calabrian Chile Vinaigrette, Austrian-Style Potato Salad (Erdpfelsalat) Recipe, Thanksgiving Stuffed Roast Pumpkins Recipe, Roasted Frozen Sweet Potatoes With Whipped Crme Frache and Granola, Roasted Pumpkin Soup With Brown Butter and Thyme Recipe, The Serious Eats Guide to Shopping for Asian Noodles, In Season: Sweet Potatoes, For Breakfast, Lunch, Dinner, or Dessert, A Beginner's Guide to Olives: 14 Varieties Worth Seeking Out. In a small bowl mix spices and sprinkle generously over potatoes. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. A true yam has a bark-like skin with hairs. Purple sweet potatoes and sweet potatoes can be stored together in a cool, dark place at a temperature between55F and 60F. Flavor was not the primary goal for the production of these varieties. That doesnt mean that Beauregard, jewel, and garnet sweet potatoes dont serve their purpose in all sorts of recipes, but compared to some other varieties, their flavors and textures are mild. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. Thousands of different varieties exist today. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. Sweet, white. The following video explains how to bake a sweet potato. If you have any questions about this article dont hesitate to email us. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . The two most common white-fleshed sweet potatoes are Boniato, also called batata, or Cuban sweet potato, and the Japanese sweet potato, also called the satsuma-imo. While you may be acquainted with only one or two types of sweet potatoes, sometimes referred to as "camote," many of the hundreds of varieties produced around the world are available in the United States. These are often grown in lesser quantities and popular with home gardeners. 41% said they preferred the taste of purple sweet. As mentioned earlier, anthocyanins are the pigments that give red, purple, and blue fruits, plants and vegetables their rich coloring and provide anti-inflammatory benefits. They are easier to find online. Enter the white sweet potato. So, sweet potatoes are a completely different type of vegetable from potatoes. TASTE Mildly sweet and fairly firm inside. Bottom line: The glycemic index misses a lot of important information. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. Boniato vs Batata White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. I asked them which one do they prefer the taste of. Find out if Russet potatoes and Idaho potatoes are the same in my article, Idaho vs Russet Potatoes Are They The Same? The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Though they can get watery, jewels and Beauregards are both excellent all-purpose sweet potatoes. The orange sweet potato was cultivated in the 1930s and it was larger, sweeter, more moist, and fleshier compared to the smaller, yellowish, and drier-fleshed varieties. Lets examine the different taste and texture of each sweet potato. Andrews finds the purple variety to have a bit of a nutty taste, so she recommends roasting purple sweet potatoes whole and sprinkling with salt, pepper and turmeric. Lets Compare. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. For reference: An average 5-inch long medium sweet potato is about 130 grams. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. Jewel sweet potatoes can be cooked in a few different ways. Connor's reaction was scarcely more helpful than my husband's: "Good!" The conclusion: I had high hopes for the sweet potato pie, but the winner in the root vegetable custard pie head to head competition was clear: pumpkin pie still reigns supreme. Here are some basic instructions for each cooking method: Fill a pot with water. They are both good to eat as a part of a healthy . The magazine published an issue exclusively dedicated to sweet potatoes. Roast at 400F for 25 minutes, broil for 5 minutes. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. Purple potato may be more difficult to find in traditional supermarkets. Brinkley White sweet potatoes have creamy white skin and white potato flesh. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. Another of the most popular varieties of sweet potato is the delicious Covington cultivar. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. Read More Atlantic Mackerel vs Spanish Mackerel Are They The Same?Continue, The difference between types of oats is not always immediately apparent. We recommend that you do your own independent research before purchasing anything. That is, in order to keep the same nutritional value I had in sweet potato, I should eat about ~24 gram of whole wheat pasta (17g crabs, 2.88 protein and 84 calories). There are a few varieties of sweet potatoes that are sold as Cordner cultivars. Sweet potato is a major staple crop that is grown in many parts of the world, and there are many different sweet potato viruses that can cause disease and reduce crop yields. Find out how Russet compared to Yukon Gold Potatoes in my latest article, Yukon Gold Potato vs Russet Potato: Whats The Difference? Instead, you'll find plenty of sweet potato varieties mislabeled as yams. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. When finished, they'll be creamy, smooth, and rich. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. The sweet potato ( Ipomoea batatas) is an underground tuber. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. For example, what is the actual difference between oatmeal and oat bran? To me, it seems that garnets are slightly more reddish in color on the outside. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. In contrast, the Stokes variety is open from September through June. What are White Sweet Potatoes? Picking a Winner in 7 Food Fights, Heres the Deal With Your Junk Food Cravings, Recipe Adventure: 10 Ways To Cook and Bake With Cinnamon, Everything to Know About Spaghetti Squash, 6 Sore Throat Remedies That Actually Work. If youre substituting regular sweet for purple in a recipe, remember to shorten the cooking time. Ironically, when you want a classic baked sweet potato, with a crisp skin and fluffy orange flesh, or sweet potatoes for Thanksgiving sweet potato casserole, what you should buy will be probably labeled yam. If you are among the many people who suffer from stress, anxiety or depression, eating sweet potatoes may help, due to their high magnesium content 30.8 grams or 7 percent DV per serving, per the USDA. Both contain soluble and insoluble fiber. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. Therefore, lets take a close loom at the prices of each potato. We recommend that you do your own independent research before purchasing anything. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Beauregards have purplish-red skin and a deep orange interior. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. So, for example, a baked sweet potato actually has a higher GI than a boiled white potato. If you're looking for a little extra sweetness, use Jewels for sweet potato pie or a simple mash with cinnamon and maple syrup on top. Purple ones are denser requiring longer cooking times. Both typically have brownish skin; though, that can vary depending on the variety. Olive oil and soybean oil are two oils commonly mentioned. Korean sweet potatoes are some of the best examples of these Asian vegetables. Thats bad news given the amount of French fries and potato chips in many diets. Other differencesbetween sweet potatoes and purple sweet potatoes: This article will compare in complete detail including their nutrients, tastes, costs and whether one can substitute for the other in recipes. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. The flesh is vibrant purple that has a dry starchy texture. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. Both are viewed as essential for global food security. To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. We Compare. Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. They also provide some calcium, iron, magnesium, and folate. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. This color usually intensifies after cooking. Although the carbs in sweet potatoes are complex and raises blood sugar more slowly. They are all comparable in nutrition, so it really comes down to your personal preference for taste, texture and how you want to use them in your favorite recipe. Lower GI than oats. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. Jewels have a long elliptical shape, a mildly sweet taste and fairly firm texture and a lot of moisture, making them excellent all-purpose sweet potatoes. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. To differentiate the orange sweet potato from the white and yellow ones, it was called a "yam" because it looked similar to the African vegetable. You can also slice and cook these tasty tubers on the grill, topping them with a simple herb dressing like minced cilantro, lime juice, olive oil, salt and pepper. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. Are Sweet Potatoes Healthier Than Regular Potatoes? Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. Most of the worlds yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. Sweet Potato vs Russet Potato Nutritional Content. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. In the south, they're often favored for side dishes and desserts. As a result, the sweet potatoes will be more flavorful and fresh. Sometimes referred to as the Ube sweet potato, this tuberous root is actually a type of purple yam. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Magnesium plays an essential role in nerve transmission and muscle contraction, which may be why it has been studied for its potential to prevent and treat neurological disorders, according to a review in Nutrients, published in June 2018. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Yes, sweet potatoes tend to have a lower GI, slightly more fibre and beneficial beta-carotene, but white potatoes are richer in potassium and are one of the few sources of gut-loving resistant starch. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. Sweet Potato vs. Russet Potato: Whats The Difference? On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. Hannah sweet potatoes are perfect mashed as a side. They both provide a wide variety of vitamins, minerals and phytonutrient profile. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. In most Spanish speaking countries, sweet potatoes are known simply as batatas. Youll have better luck in specialty type markets selling international products. What's the Difference Between Sweet Potatoes and Yams? Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. You can roast sweet potatoes, use them in casseroles, or bake with them. Their skin color is not an indication of the flesh color. Golden Sweet - Mid-season. Related article: Ultimate Guide to Different Kinds of Potatoes, Different Types of Grapefruit From Around the World (With Pictures and Names), Types of Olives: 28 Tasty Varieties of Olives You Should Try, Types of Cabbage: Delicious Cabbage Varieties (Including Pictures and Names). Nutrition: Better to flavor your tuber with fresh herbs or low-fat yogurt. Due to its dense flesh and low moisture content, it is best to bake these types of purple potatoes at a low temperature and longer than orange or white sweet potatoes. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. The fresh purple yam flesh is pale purple with white specks through it. Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. While not inherently bad in any way, the sweet potato seems to overpower the spices. Pour into a baking dish. See tables below to compare sweet potato with oatmeal in details. They're even more moist than jewels or Beauregards, which makes them great for baking projects; they're our ideal sweet potato for pie, mashed sweet potato casserole, and nice and simple mashed sweet potatoes. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. Your body converts the beta carotene into off-the-charts levels of vitamin A. Chan: "The Nutrition Source: Sweet Potatoes", Journal of Medicinal Food: "Sweet Potato (Ipomoea Batatas [L.] Lam)--A Valuable Medicinal Food: A Review", MyFoodData: "Nutrition Facts for Sweet Potatoes", Harvard T.H.
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