They contain 4 mg of sugar per one serving size of 110 grams. A superior sweet potato! Color: Light brown skins, white flesh.Flavor: Sweet.Texture: Dense, firm, creamy.Best uses: Roasting, mashing. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. 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. So, how should you cook potatoes or sweet potatoes to get the most benefit? 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. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. Jewel Sweet Potatoes It's only a. 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. When roasted, their exterior crisps up while the interior remains creamy. In addition, Ill examine their benefits and if one is easier to store than the other. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Their skin color is not an indication of the flesh color. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The big difference between the two is the skin color: Japanese sweet potatoes have a pinkish brown skin and the outer skin of a boniato is light tan. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. 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. They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. These antioxidants protect our skin from free radicals. Traditionally, your sweet potatoes have copper-color, brown, or purplish-red skin, and the flesh is a vibrant orange. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Incidentally, yams and sweet potatoes are different. No added sugar, maple syrup or honey necessary! The more potassium, the more sodium your body will lose. From the findings of the study, researchers concluded that purple sweet potato antioxidants boosted DNA synthesis and maintained cell survival and division. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. Sweet potatoes (Ipomoea batatas) are not a 'true' potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. Sweet potatoes have more tapered ends while yams have rounded ends. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. One medium, 5-inch sweet potato, cooked, provides 23.6 grams or 8 percent of your daily value (DV) for carbs, according to the USDA. So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work (you can mash cooked sweet potatoes easily), in others it won't (good luck frying them to the same crispy crunch). Allow me to preface this with I don't know much about farming. 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. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. But orange sweet potatoes live up to their namethey have a robust, sweet flavor that will probably never mimic the taste of classic French fries. Timest. Store them anywhere from 55F to 60F and keep them out of the refrigerator. National Center for Biotechnology Information. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. As with all varieties of sweet potato, these are rich in fiber and vitamin C. Creamsicle sweet potatoes get their name from the cream-colored skins and extremely sweet flesh. 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 . Therefore, lets answer, is a redear sunfish the same as a bluegill? Sweet Potatoes vs. White Potatoes: How Do They Compare? - EverydayHealth "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. For this reason many people ask, which sweet potato is healthier? 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. White potatoes score the highest at 75. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. Christy Wilhel. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. Allgold is a variety of sweet potato that was developed in Oklahoma. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). What Are Japanese Sweet Potatoes? Eating purple sweet potatoes is also extremely good for you. 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). Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. Yams Sweet Potatoes vs. - Difference Between Sweet Potatoes and Yams Keeping them in a dark, cool place away from heat will make them last longer. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. A true yam has a bark-like skin with hairs. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. 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. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. Sweet Potato vs Oatmeal: 4 Nutrition Facts You Must Consider 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. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. Sweet Potato vs. Regular Potato: Which Is Better For Your Health? Find out how purple yams compared in my article here. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. Red potato has less Sugar. When comparing both potatoes, its difficult to say if one is healthier than the other. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. King and Coho salmon vary in size, flavor, and, Read More Coho Salmon vs King: Whats The Difference?Continue, As a Certified Health Coach informing clients about different nuts is part of my job. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. skin. 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. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. Yukon Gold Potato vs Russet Potato: Whats The Difference? An amino acid in sweet potato may be beneficial for helping you relax. Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. They are native to the Americas but grown in many parts of the world. (2), Theyre a good source of antioxidant nutrients and compounds, including vitamins A, C, E, and K. Purple types are also high in anthocyanins, flavonoids that has been shown to have beneficial effects for liver health. However, they should be avoided by people who have kidney stones. 7 Types of Sweet Potatoes and the Best Ways To Cook Them | Livestrong.com They grow in warm, temperate climates as well as in tropical regions. (2). According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. Their flesh is slightly stringier and more juicy than some other varieties when cooked, so they're good for mashing and incorporating into baked goods and desserts. Conclusions, published in Preventive Nutrition and Food Science in June 2016, reported that all colors of potatoes were similar in polyphenol content, but the purple-fleshed potato had the highest content of anthocyanin antioxidants, while white-fleshed sweet potatoes had the lowest amount. Adirondack Blue Potato Flesh Color: Dark purple flesh. 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. This is a good choice of vegetable to add to stews or you can roast the sweet potatoes in the oven. 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. Its flesh is a light color and is dry and starchy. Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. You can use an electric beater if you'd like. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? Youll have better luck in specialty type markets selling international products. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. 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! Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. We recommend that you do your own independent research before purchasing anything. 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. Poke a few holes into each potato and place them onto the rack. Covingtons have a moist and creamy texture with a malty sweet flavor when cooked. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. The Japanese satsuma-imo is my absolute favorite sweet potato. Keeping them in the refrigerator produces a hard center and an unpleasant taste. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. It helps the body get rid of excess sodium reducing fluid build-up. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. They also vary significantly in size, growing up to 150 pounds. In addition to being a potent antioxidant, anthocyanins may possess anti-inflammatory, anti-microbial effects, in addition to helping to protect against obesity, diabetes, cardiovascular disease and cancer, according to a study published in Food and Nutrition Research in August 2017. Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Are Sweet Potatoes Healthier Than Regular Potatoes? We Compare. 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. Bluegill vs Redear Sunfish Are They The Same? His years of research and knowledge inspire people to achieve their goals. White sweet potatoes have light brown skin with pale flesh. Sweet. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. Policy. There are two main common variations of purple sweet potato. In contrast, the Stokes variety is open from September through June. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Slower digesting than oats, therefore providing a longer lasting supply of energy. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. 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. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. TASTE Very sweet and fairly firm inside. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. There are very few foods I cant live without. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. How to Cook a Sweet Potato In the Microwave - Food Network 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). Their flesh becomes sweet when cooked. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Yams are a starchier and drier root vegetable. We recommend that you do your own independent research before purchasing anything. Fat: 0 g. Total carbs: 24 g. Fiber: 4 g. Sugar: 7 g. Protein: 2 g. Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. What Are White Sweet Potatoes And Why Aren't They Orange? - Kitchn They also provide some calcium, iron, magnesium, and folate. The sweet potato ( Ipomoea batatas) is an underground tuber. Ranking Types of Potatoes by How Healthy They Are - MEL Magazine Which Sweet Potato Is the Healthiest? | livestrong Keia explained that all three of the popular orange varieties I'd decided to include in this guide were designed first and foremost with production in mind. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. Lets answer which is better, pistachios or almonds? Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. and are quickly gaining in popularity in the U.S. because of their unique color. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. A medium-sized (114 g) baked sweet potato provides: Calories: 103. Potatoes vs Sweet Potatoes - How They Grow, Timing, and More Golden Sweet. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). 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. A guide to sweet potato varieties: How to choose, prep and store them 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. With only 103 calories in a whole, cooked sweet potato, there is no fat or cholesterol unless you smother your potato with butter or sour cream. Sweet Potatoes vs Potatoes | Are Sweet Potatoes Good For You? One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. The moist orange flesh is perfect for baking and using in desserts. There are two nutrients the body converts into vitamin A. 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. Coat potatoes in ghee, lay flat on a sheet pan. How to Cook Purple Yams: Baked, Boiled or Roasted, Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Various types of sweet potatoes are very versatile when it comes to cooking. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. 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. Purple and regular sweet potatoes are both stored in a cool, dry, ventilated container. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. (6). Fiber remains in the digestive tract and provides gut related health benefits. They include the classic Garnet and Jewels and are the most common sweet potato. The Verdict On Whether White or Sweet Potatoes Are Healthier For a delicious meal, pick these potatoes sweet in flavor. The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. Yam Or Sweet Potato - How Do You Know Which Is Which? - Farmers' Almanac Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. Many people rate Beauregard sweet potatoes as the most versatile to cook with. Cleveland Clinic is a non-profit academic medical center. Both contain soluble and insoluble fiber. Whole Wheat Pasta VS Sweet Potato - Bodybuilding.com Forums Employed in a healthcare facility, he's worked with nutritionists and staff. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. When looking at either one at the market, always choose large ones which feel firm. Summary Sweet Potato vs Yam: Are They The Same Thing? - WebstaurantStore Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. Red potato vs Sweet potato - In-Depth Nutrition Comparison - Food Struct I asked them which one do they prefer the taste of. Generally more round (fatter) than the Stokes purple variety, which are more elongated. 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). Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. Best Uses for Adirondack Blue Potato: Boiling, roasting, or steaming. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. But there are several different types of sweet potatoes grown worldwide. Their skin can be shades of dark red, purple, or dark brown. Because of the diversity of sweet potato viruses, it is important to monitor and . The Japanese sweet potato is perfect for braising, boiling or stir-frying. Read more: 8 Warning Signs of Depression You Shouldn't Ignore. Bread vs. Potato: What's Worse? - YouTube You can find an email on ourcontact page. As a result, the sweet potatoes will be more flavorful and fresh. Sweet potatoes come in a variety of colors, both inside and out. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. 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.