Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your bodys cells from damage and diseases like cancer. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but its hard to find most of them in the store. Color: Purplish-red skins, deep orange flesh.Flavor: Sweet.Texture: Slightly stringy, juicy when cooked.Best uses: Mashing and in baked goods and desserts (candied yams, biscuits). We Compare. Advertising on our site helps support our mission. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. Summary of differences between Red potato and Sweet potato Red potato has less Vitamin A RAE, Manganese, Vitamin C, Vitamin B5, Vitamin B6, Fiber, and Vitamin B2 than Sweet potato. Find out how white sweet potatoes compared in my comparison article. Most notably, Beta Carotene, which is easily absorbed by the body. Boniato vs Batata Stokes from North Carolina originally but is grown commercially in Central California. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Cutting up potatoes and sweet potatoes helps preserve their starchiness, while cooking them whole results in more sugariness. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! potatoes that you may mistake for yams at your grocery store. White potatoes score the highest at 75. It's also because white potatoes are, well, white. These sweet spuds account for nearly 85 percent of sweet potato production in North Carolina and are continuing to become more popular, according to North Carolina Sweet Potatoes. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. 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. Their skins can be various shades of brown, yellow, orange, red or purple. SKIN Orange/copper. Tryptophan is the precursor of serotonin and melatonin. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Sweet potato skins can be in a range of colors such as pink, red, orange, creamy white, copper, and light tan. While . This is why sweet potatoes are known to ward off certain diseases such as colon cancer . Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. Purple sweet potatoes store bought can last for about two weeks if properly stored. True yams are tuberous roots in the genus Dioscorea belonging to the family Dioscoreaceae. Olive oil is better than soybean oil due to its higher percentage of minerals, antioxidants and healthy monounsaturated, Read More Olive Oil vs Soybean Oil: Which of the Oils is Better?Continue. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. For this reason many people ask, which sweet potato is healthier? White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. Does it matter when it comes to your health? Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. The other cultivar is from Oklahoma and is called the Cordners Red. They need to be baked for approximately 90 to 120 minutes at 350 degrees. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. Thats bad news given the amount of French fries and potato chips in many diets. Sweet potatoes come in a variety of colors, both inside and out. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. All potato varieties provide a good amount of potassium. Red Bliss Potatoes. Traditional potatoes the kinds used to make fries, potato mash, and roast potatoes are from the nightshade family Solanaceae. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. There are a few things you should consider before substituting these vegetables in recipes. Pour into a baking dish. Are Sweet Potatoes Healthier Than Regular Potatoes? How to Cook Purple Yams: Baked, Boiled or Roasted, How to Boil, Roast and Microwave Red-Skin Potatoes, account for nearly 85 percent of sweet potato production in North Carolina. Sweet Potato Nutrition. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. Theres also plenty of arguing over which spud is yummier, of course. From the findings of the study, researchers concluded that purple sweet potato antioxidants boosted DNA synthesis and maintained cell survival and division. Thousands of different varieties exist today. The Japanese sweet potato is perfect for braising, boiling or stir-frying. They have white skin with deep purple flesh. However, true yams contain more starch and less moisture than sweet potato varieties. Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. 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. Find out about the different types of sweet potatoes like Jewel, Garnett and Japanese as well as how they differ in taste and texture, and how to cook them. Slower digesting than oats, therefore providing a longer lasting supply of energy. Sweet, white. Both typically have brownish skin; though, that can vary depending on the variety. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Ipomoea batatas is the botanical name for all varieties of sweet potato. They both provide a wide variety of vitamins, minerals and phytonutrient profile. Hannah sweet potatoes are perfect mashed as a side. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. The flesh varies, too, and can be creamy white, vibrant . Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. This is definitely the faster method of cooking them. So, for example, a baked sweet potato actually has a higher GI than a boiled white potato. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Bluegill vs Redear Sunfish Are They The Same? Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. If you are looking for one of the sweetest types of potato, then this Hernandez variety is one of the best. Your body converts the beta carotene into off-the-charts levels of vitamin A. Satiety value is greater. 17. It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. Okinawa sweet potatoes, also known by their Japanese name, beni-imo, have unremarkable off-white or dusty purple skins, but once you slice into them, you're greeted by a rich and vibrant purple flesh rarely seen in nature. Purple sweet have a rich taste with a wine-like flavor. Timest. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. I love to simply roast then mash these sweet potatoes with butter, but they can also be used to add some heartiness to winter stews and braises. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. These are the I asked them which one do they prefer the taste of. However, they should be avoided by people who have kidney stones. There are very few foods I cant live without. Sweet potatoes have a moderate glycemic index and is considered safe for most people. Bottom line: The glycemic index misses a lot of important information. Brinkley White sweet potatoes have creamy white skin and white potato flesh. Advertising on our site helps support our mission. Serving Size: 1 medium potato Calories: 177 Fat: 0.26g Carbohydrates: 42g (6g fiber) Protein: 2.29g Vitamin A: 4%* Vitamin C: 43%* Calcium: 3%* Iron: 5%* Potassium: 1224mg (35%*) Vitamin B6: 22%* Manganese: 30%* Jewel Sweet Potatoes SKIN - Orange/copper. For reference: An average 5-inch long medium sweet potato is about 130 grams. The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. All nutrition data based on baked sweet potato with skin and baked white potato with skin. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. One large baked sweet potato provides about 3.6 grams of protein. With the rising prices of just about everything lately, the cost of something certainly matters to most people. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. The articles rely on scientific studies, medical associations and professional experience. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. Christy Wilhel. No added sugar, maple syrup or honey necessary! Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. All Rights Reserved. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. They also provide some calcium, iron, magnesium, and folate. There is also some confusion if sweet potatoes are a type of true potato. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. Jewels are definitely a go-to variety for baking and casseroles, so pop these spuds in the oven whole or cut them in wedges, toss with olive oil, salt and pepper and roast them at 425 degrees Fahrenheit for 30 to 40 minutes until golden brown. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. When looking at either one at the market, always choose large ones which feel firm. Place the potatoes either into the water or onto a steaming rack. Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Covingtons have a distinct rose-colored skin that is often speckled with small spots and super sweet firm, dense bright orange flesh that stays vibrant when cooked. In fact, in the U.S., it is very rare to find true yams for sale in the store. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. On the other hand, purple potatoes are richer in anthocyanins. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Golden Sweet. Directions Pre-heat oven to 400F. Lower GI than oats. Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . For fries, purple potatoes have the advantage. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. Sweet potatoes are a little sweeter than purple which have a milder flavor. Depression and anxiety can contribute to difficulty sleeping. 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. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. There are two nutrients the body converts into vitamin A. NUTRITION Data from Whole Foods. Coat potatoes in ghee, lay flat on a sheet pan. While swapping these into recipes that call for orange sweet potatoes is a fun way to add a burst of color, their mild flavor and dense texture makes a one-for-one substitution tricky. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Serotonin is often included as an ingredient in antidepressants. Sweet potato virus diversity is an important factor in food security and sustainability. While both potatoes are rich in vitamin C, copper, vitamin B6, fiber, and potassium, potatoes are ahead in manganese, and sweet potatoes are ahead in iron. If you spend any time in Hawaii, you'll find these sweet potatoes incorporated into some of the most delicious potato salads around, dressed generously with my favorite condiment: mayonnaise. How long do purple sweet potatoes last? Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Potatoes and sweet potatoes are different. Allgold is a variety of sweet potato that was developed in Oklahoma. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. All types of sweet potatoes offer 5 percent of your daily value for protein per serving, along with a significant source of dietary fiber 3.8 grams, or 15 percent of the DV needed for keeping your digestive system functioning properly and helping to prevent constipation. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Data from five long-running cohort studies including over 1 million participants found that the beta-carotene found in sweet potatoes was associated with a 15-percent reduced risk of ALS. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Sweet Potato vs. Butternut Squash: A Comparison. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. Purple sweet potatoes cost $2 more per pound than sweet potatoes. Potato Nutrition Facts According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Sweet. The longer cooking time will make it moister. (1). Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. He's a contributor to the Washington Post, New York Magazine, Vice, and more. When roasted, their exterior crisps up while the interior remains creamy. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. 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. This is identified by its elongated shape, deep purple skin, and soft white flesh. These spuds are high in anthocyanins, which is the same antioxidant found in blueberries that gives both their purple hue, per the Institute of Physics (IOP). You might be familiar with one or two, but there are many different varieties of sweet potatoes. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. 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. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. What are White Sweet Potatoes? Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min exact time depends on how large the potato is). Jewel Sweet Potatoes Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." In fact, a medium potato contains twice as much potassium as a medium banana. As a result, the sweet potatoes will be more flavorful and fresh. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. Which Is Healthier? Most people may think they are a member of the potato family 1. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. The main reason? The dark-red skinned tubers have a long oblong shape similar to yams. If you are concerned about maintaining proper vision, it's good to know that a sweet potato contains an abundance of an important nutrient vitamin A known for its role in eye health. We do not endorse non-Cleveland Clinic products or services. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. National Center for Biotechnology Information. Sweet potatoes have rosy brown skin and bright orange flesh while yams have a dark brown, bark-like skin and white flesh, and grow to be much larger than sweet potatoes. Keeping them in a dark, cool place away from heat will make them last longer. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). While not inherently bad in any way, the sweet potato seems to overpower the spices. 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. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. They're perfect for roasting whole or sliced into fries. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Lets answer, is Spanish mackerel the same as Atlantic mackerel? Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact The magazine published an issue exclusively dedicated to sweet potatoes. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. They have tapered ends, a slight curve to the overall shape and are small to medium in size. 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. 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 Can purple sweet potatoes and sweet potatoes be stored together? So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. They should be kept out of the refrigerator in a dark place away from heat. The quantity needed in recipes doesnt change when substituting one potato for the other. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potato.

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