4. Allgold is a variety of sweet potato that was developed in Oklahoma. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. The moist orange flesh is perfect for baking and using in desserts. The Verdict On Whether White or Sweet Potatoes Are Healthier When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. The dark-red skinned tubers have a long oblong shape similar to yams. This is simply a buildup of betacarotene. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Roast at 400F for 25 minutes, broil for 5 minutes. Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. The Red Bliss potato is a waxy potato, which means it has a high moisture content and keeps its shape while cooking. Baking them causes the least reduction in nutrients, says Czerwony. They can store for about two weeks in the proper conditions 4. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. One group compared the glycemic index and load of sweet potatoes vs. potatoes. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. Allow me to preface this with I don't know much about farming. (1). If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. So, sweet potatoes are a completely different type of vegetable from potatoes. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. A medium-sized (114 g) baked sweet potato provides: Calories: 103. FLESH Deep purple. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. NUTRITION Data from Whole Foods. Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. Blood sugar and the glycemic index. Certified Organic Slips. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. I first visited the Shoprite supermarket and these are the prices I found: I also checked Walmart and only found the regular: I then checked a specialty store (Friedas) and found the following prices: Sweet potatoes are generally available year-round, but purple sweet potatoes like the Okinawans are usually available between late summer through late spring. Keeping them in the refrigerator produces a hard center and an unpleasant taste. 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. If you have a local farm or roadside stand close by, buy them there. One cup of cooked brown rice is about 195 grams. You can roast sweet potatoes, use them in casseroles, or bake with them. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. (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. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. Sweet potatoes are sweeter and moister than the drier purple. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. You can find an email on ourcontact page. It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. Types of Sweet Potatoes: Japanese, Hannah, Jersey and More - Leafy Place The other cultivar is from Oklahoma and is called the Cordners Red. Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. There are two main common variations of purple sweet potato. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. Fiber remains in the digestive tract and provides gut related health benefits. Their flesh is slightly sweet with a starchy texture that is similar to a traditional white potato but is very creamy and takes on a yellowish hue when cooked. Sweet potatoes have quite a bit less protein than a traditional white potato. The cooked sweet potato skin peels off to reveal dark sweet orange flesh. Pistachios vs Almonds: Which is Better? White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. It's not always easy to tell varieties of orange sweet potatoes apart. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. If youre substituting regular sweet for purple in a recipe, remember to shorten the cooking time. 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!). 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. Better to flavor your tuber with fresh herbs or low-fat yogurt. Color: Light brown skins, white flesh.Flavor: Sweet.Texture: Dense, firm, creamy.Best uses: Roasting, mashing. 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 Ive shed sugar from my diet for months, and taken long (okay, long-ish) breaks from drinking. The Health Benefits of Sweet vs. Regular Potatoes - HuffPost Theres a subtle starchy undertone with rich sweet flavor. There are two nutrients the body converts into vitamin A. Let's take a look at the nutrients contained in each potato. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. The price may sway your decision about one to use. Thousands of different varieties exist today. A guide to sweet potato varieties: How to choose, prep and store them Store them anywhere from 55F to 60F and keep them out of the refrigerator. Most notably, Beta Carotene, which is easily absorbed by the body. 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). Ranking Types of Potatoes by How Healthy They Are - MEL Magazine Purple ones are denser requiring longer cooking times. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. A superior sweet potato! ).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). Sweet potato virus diversity is an important factor in food security and sustainability. *Percent Daily Values based on a 2,000 calorie diet. In this article, you will find descriptions of the most popular kinds of sweet potatoes. Uses: Sweet Potatoes go well with meat, poultry, fish and seafood. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. Dont confuse them for an Ube which is actually a yam. However, this changes to an intense violet-purple, almost deep blue color when cooked. So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. They should be kept out of the refrigerator in a dark place away from heat. From the findings of the study, researchers concluded that purple sweet potato antioxidants boosted DNA synthesis and maintained cell survival and division. Pour into a baking dish. 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. Hannah sweet potatoes are perfect mashed as a side. 7. Potatoes vs Sweet Potatoes - We Compare them Questions about harvesting white potato vs sweet potato. The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. King and Coho salmon are both great for high-quality meals, but its important to understand their differences. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. In addition, Ill examine their benefits and if one is easier to store than the other. But back then, the sweet potato was also white or yellow in color. So, for example, a baked sweet potato actually has a higher GI than a boiled white potato. SKIN Purple and fairly smooth. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. 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. Cleveland Clinic is a non-profit academic medical center. Fat. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. It helps the body get rid of excess sodium reducing fluid build-up. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Yukon Gold, white potatoes, and purple . Potatoes vs Sweet Potatoes - Nutritionist Pro Better to flavor your tuber with fresh herbs or low-fat yogurt. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. White sweet potatoes have light brown skin with pale flesh. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. A Field Guide to Sweet Potato Types (and the Dirt on Yams) - Serious Eats Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. 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. Sweet Potato vs. NUTRITION Data from Whole Foods. Be careful with the toppings you add afterward, though and make sure to eat the skin. Also known as the Hawaiian sweet potato or the Uala, this purple tuber has light brown skin and purple flesh. You can purchase them all year round, and the most common types in the U.S. are the: These three are the most common and usually have orange, rose, or reddish-colored skin. 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. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. Causes less bloating when eaten in high amounts compared to oats. In contrast, the Stokes variety is open from September through June. Idaho vs Russet Potatoes Are They The Same? Yams also have a higher carbohydrate content and are higher in starch . All types of sweet potatoes offer nutrient-dense benefits to your health. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. Purple sweet potatoes store bought can last for about two weeks if properly stored. KETO RECIPES CHANNEL: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/Is bread or potato worse for your health? 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 . 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. Lets examine the different taste and texture of each sweet potato. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. These are the Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. In sweet potato and in oatmeal most calories came from carbs. Known as either Jersey or Yellow Jersey sweet potatoes, these vegetables have a golden-yellow skin that often fades to tan after they've been stored for a bit. The Thanksgiving pie showdown: Pumpkin vs. Sweet Potato According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. A typical question asked, is soybean oil better than olive oil? They suggested that since white potatoes tend to be higher, they should be avoided. They are your grocery store potatoes, she says. Eating one orange-fleshed potato will provide 730 percent of your DV for vitamin A, which could help prevent dry eyes, night blindness and reduce the risk of eye infections. "Both terms are correct though. On the other hand, purple potatoes are richer in anthocyanins. Okinawans are a locally grown staple of Hawaii Both regular and sweet potatoes offer you equal . 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. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Therefore, lets answer, is a redear sunfish the same as a bluegill? However, there are hundreds of different types of sweet potatoes. Traditionally, Korean sweet potatoes are roasted or steamed and served as a snack. They are both good to eat as a part of a healthy . The skin is a light tan color and the flesh is creamy-white. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. They can both be baked, roasted, mashed or grilled. Mix well with a fork. Fact 2: Sweet potato And Oatmeal Nutrition Difference Directions Pre-heat oven to 400F. For a delicious meal, pick these potatoes sweet in flavor. And aside from being healthy, theyre inexpensive and versatile in meals.. 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. this post of 66 Paleo sweet potato recipes here. 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. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. SKIN Orange/copper. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Stokes purple sweet potatoes are one of the most popular purple cultivars. 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. For example, what is the actual difference between oatmeal and oat bran? orange-fleshed cousins. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. 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. Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. Japanese sweet potatoes are my favorite, so delicious! 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. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. Elazar Sontag is a writer from Oakland, California, living in Brooklyn. FLESH Cream/whitish colored that becomes yellow when baked. Is it correct? An amino acid in sweet potato may be beneficial for helping you relax. Bread vs. Potato: What's Worse? - YouTube Yukon Gold Potato vs Russet Potato: Whats The Difference? Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. Yams vs Sweet Potatoes: What Are The Differences & Similarities? Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. 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. 3. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. But there are several different types of sweet potatoes grown worldwide. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. Potatoes vs Sweet Potatoes - How They Grow, Timing, and More Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. For this reason many people wonder if theyre the same or differences. 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. Appearance wise, they look the most like yams. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. The following video explains how to bake a sweet potato. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. Enter the white sweet potato. Your body converts the beta carotene into off-the-charts levels of vitamin A. Summary Many people rate Beauregard sweet potatoes as the most versatile to cook with. Advertising on our site helps support our mission. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. 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. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. Neither spud is a dud, but one offers just a bit more nutrition. To conduct some original research, I polled readers, clients and members of food groups. This is due to their drier and denser flesh. But while most Americans are comfortable with the two or three shades of sweet potato theyre familiar with, they might avoid some of the tastiest varieties for lack of familiarity. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. Due to their different color flesh, one would think they taste different. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Because Hannahs are quite firm, they also do well when used for gnocchi, baked into a casserole or sliced into wedges and fried. Bake for 40 minutes at 350 degrees F. Sweet Potato Nutrition. Cook on high pressure for 15-20 minutes. If you're looking to show off that beautiful purple hue, she suggests steaming them and pureeing them into a smoothie or soup. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. Read more: 8 Warning Signs of Depression You Shouldn't Ignore. These help keep systolic and diastolic blood pressure lower9. What's the Difference Between Pastrami and Montreal Smoked Meat. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes.