(8). In this article, you will find descriptions of the most popular kinds of sweet potatoes. 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. Sweet potatoes with orange flesh are rich in carotenoids. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. There are a few things you should consider before substituting these vegetables in recipes. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. We do not endorse non-Cleveland Clinic products or services. I quickly learned that there isnt a universal cooking method that suits all varietiesthere are thousands of sweet potato varietals out there, and knowing what youre in for in terms of taste and texture for a few of the most common varieties will help set you on the path to sweet, sweet bliss. The primary difference between oat bran and oatmeal is how each is made. Sweet potatoes are sweeter and moister than the drier purple. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. Bake for 40 minutes at 350 degrees F. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. 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. Theres a subtle starchy undertone with rich sweet flavor. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. For this reason many people wonder if theyre the same or differences. It may be harder to find recipes including purple. The covington sweet potato is becoming more widely available around the country. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. 10% said they never tried purple before and couldnt answer. Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. Depending on where you live, it may be difficult to find purple sweet in the local stores. This is a good choice of vegetable to add to stews or you can roast the sweet potatoes in the oven. Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. 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). (5), Although sweet potatoes are high in starch, they are considered a low-glycemic index (GI) food by the American Diabetes Association, with a GI under 55, making them one of the safer sources of carbohydrate for people with blood sugar issues. Purple ones are denser requiring longer cooking times. Both sweet potatoes and yams are nutritious, albeit completely different vegetables. Policy. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. Yam Soft sweet potato with a copper skin and deep orange flesh. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. They are your grocery store potatoes, she says. From sweet potato fries to baby food, there are hundreds of entries containing the orange type, but nothing for the white, yellow, and purple varieties. Jewel Sweet Potatoes There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. It's only a. 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. Purple sweet have a rich taste with a wine-like flavor. To call them sloppy would be an understatement. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. Yukon Gold, white potatoes, and purple . Coat potatoes in ghee, lay flat on a sheet pan. 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. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. Roast at 400F for 25 minutes, broil for 5 minutes. 4. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. These include: All purples can be easily made and still retain their rich purple color even when cooked. Satiety value is greater. In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. However, this changes to an intense violet-purple, almost deep blue color when cooked. The moist orange flesh is perfect for baking and using in desserts. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white potatoes. All nutrition data based on baked sweet potato with skin and baked white potato with skin. Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Sweet, white. Andrews loves using Hannahs for a simple side of mashed sweet potatoes because their flavor is sweet enough all you need is a little dab of butter. 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. They should be kept out of the refrigerator in a dark place away from heat. In some countries, purple sweet potatoes are used to color toppings on baked goods. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. Itll add some variety to your diet.. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. FLESH Whitish flesh that turns golden when baked. If youre interested about how pumpkin compared for health and nutrition, check out my article here. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." 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. We. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. This makes Creamsicles a good choice in the kitchen to make fries, boil, or use in stews and casseroles. Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. The price may sway your decision about one to use. Keep them in a ventilated container like a potato keeper or burlap bag. 7. 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. My friend, who is living in Okinawa, expressed the same problem. 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. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Here are some of the most popular purple sweet potatoes that you can buy. 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. Color: Light brown skins, white flesh.Flavor: Sweet.Texture: Dense, firm, creamy.Best uses: Roasting, mashing. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. They suggested that since white potatoes tend to be higher, they should be avoided. You can find an email on ourcontact page. Sweet potatoes have a bronze outer skin with anorange flesh inside. This color usually intensifies after cooking. Fat. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. FLESH Cream/whitish colored that becomes yellow when baked. National Center for Biotechnology Information. The average price for sweet potatoes is $0.99 per pound. Let's take a look at the nutrients contained in each potato. 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 Many people confuse sweet potatoes with yams. And aside from being healthy, theyre inexpensive and versatile in meals.. (Youre on your own for taste.). (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. Furthermore, sweet potatoes are a natural sweetness. I lived on this island off the Southern coast of China for 3 months, and I survived in large part on sweet potatoes (in addition to salted duck eggs, roasted duck, and fresh fish!). Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. Stokes from North Carolina originally but is grown commercially in Central California. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). Keeping them in a dark, cool place away from heat will make them last longer. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. Increased cooking times is recommended for purple. Protein There is 1.9 g of protein in a white potato versus 1.3 g protein in a sweet potato. There is the Texan Cordner variety with copper-colored skin and medium orange flesh. They have a slightly sweet taste and are fairly firm inside. ).The most common varieties in the U.S. are the Beauregard (the most widely grown cultivar), the jewel, and the garnet (also sometimes known as red yams). White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. Sweet potatoes are a type of root vegetable that look and taste different from regular potatoes. Lets answer, is Spanish mackerel the same as Atlantic mackerel? Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. There are two nutrients the body converts into vitamin A. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. 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. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. The more potassium, the more sodium your body will lose. FLESH Deep purple. Color: Off-white or dusty purple skins, vibrant purple flesh.Flavor: Mildly sweet.Texture: Dense.Best uses: Roasted whole or mashed with butter, in stews and braises. Its flesh is a light color and is dry and starchy. These varieties have light purple or reddish skins and sweet white flesh. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. Sweet Potato vs. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. If you have any questions about this article dont hesitate to email us. So, sweet potatoes are a completely different type of vegetable from potatoes. As a result, the sweet potatoes will be more flavorful and fresh. Cleveland Clinic is a non-profit academic medical center. King and Coho salmon are both great for high-quality meals, but its important to understand their differences. Chef Julie Andrews, RD, tells LIVESTRONG.com that she searches high and low for Garnet sweet potatoes every winter specifically earmarked for her favorite sweet potato casserole recipe. 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. 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). Both regular and sweet potatoes offer you equal . Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Purple ones are drier, therefore, they will need longer cooking times than orange ones. 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. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. Find out how white sweet potatoes compared in my comparison article. Better to flavor your tuber with fresh herbs or low-fat yogurt. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. And if you want to prepare them a different way, here are some of our favorite recipes: Paleo Brussels Sprouts Recipe with Lemon, Bacon, and Sweet Potatoes Recipe, Walnut & Coconut Whipped Sweet Potato Casserole, Post Workout Sweet Potato Coffee Protein Shake. The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. They have light tan to creamy-colored skins with white flesh. Both are viewed as essential for global food security. While most sweet potato varieties are delicious and incredibly versatile, knowing what type you're dealing with can help you choose a cooking method and sweet potato recipe that may be better suited for that spud. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. So I've been tasked with a project that requires investigating sweet potato harvesters (self-propelled and trailed), but I can't seem to find much difference/indication that there are any outside of . Sweet potatoes come in a variety of colors, both inside and out. flesh: These types of sweet potatoes normally have rose or reddish colored skin. Their skins can be various shades of brown, yellow, orange, red or purple. 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. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. this post of 66 Paleo sweet potato recipes here. They are both good to eat as a part of a healthy . Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. When looking at either one at the market, always choose large ones which feel firm. 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. 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. Purple sweet potatoes have a beige outer skin with a purple flesh inside. Beta carotene and vitamin A. The articles rely on scientific studies, medical associations and professional experience. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. They have purple skin and a subtly sweet-tasting flesh that intensifies in color when cooked. Plants in this family produce solanine, which is poisonous. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Sweet potatoes hold their sweetness consistently. 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. The Caiapo contained also has a positive effect on the cholesterol level. Elazar Sontag is a writer from Oakland, California, living in Brooklyn. You can use an electric beater if you'd like. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. Both contain soluble and insoluble fiber. Orange There is also an Oriental/Japanese variety with a dark purple skin and white flesh . However, it still has a sweet nutty taste that is common to all types of sweet potato. Think of all-purpose potatoes as the ultimate workhorse, they have medium starch and medium moisture content. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. Sugar: A 100-gram serving of baked sweet potato contains 6.5 grams of sugar and a 100-gram serving of baked white potato contains 1.4 grams of sugar, making white potato the winner by a small margin. Purple potato may be more difficult to find in traditional supermarkets. Use them both. Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. Purple Sweet Potato vs Sweet Potato: Whats The Difference? The main reason? The fresh purple yam flesh is pale purple with white specks through it. He's a contributor to the Washington Post, New York Magazine, Vice, and more. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. A superior sweet potato! Download Our Essential Paleo Pantry List For Free. Pour into a baking dish. 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. Purple are starchier than the orange. One large baked sweet potato provides about 3.6 grams of protein. 6 slips for $10.00, 12 slips for $17.50, 25 slips for $32.00 Back in 2023 thanks to Yanna Fishman, Yanna's strain appears more white skinned. Neither one of them is a bad choice, says Czerwony.But if you have to pick just one, sweet potatoes hold a slight edge, says Czerwony. 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. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. The following video explains how to bake a sweet potato. Purple sweet potato is not considered to be high in sugar. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. Youll have better luck in specialty type markets selling international products. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. Dont confuse them for an Ube which is actually a yam. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish.
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