They include the classic Garnet and Jewels and are the most common sweet potato. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. 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. They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. Sweet Potato vs. Potato: What's the Difference? - Healthline Red potato has less Sugar. 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. Bread vs. Potato: What's Worse? - YouTube Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. 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. 17. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. Thousands of different varieties exist today. Appearance wise, they look the most like yams. 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. Traditional potatoes the kinds used to make fries, potato mash, and roast potatoes are from the nightshade family Solanaceae. The Caiapo contained also has a positive effect on the cholesterol level. There are so many different ways to incorporate these nutrient-dense veggies into your diet. Store them anywhere from 55F to 60F and keep them out of the refrigerator. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. However, this changes to an intense violet-purple, almost deep blue color when cooked. 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. Dont confuse them for an Ube which is actually a yam. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. Sweet Potatoes vs. Yams vs. White Potatoes - thenutritionwatchdog.com Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. They are your grocery store potatoes, she says. 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. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. Potatoes vs Sweet Potatoes - Nutritionist Pro Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. Sweet potatoes are a little sweeter than purple which have a milder flavor. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. 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. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. Sweet Potato vs Rice: Which is Healthier? - Healthagy You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. Certified Organic Slips. One cup of cooked white rice is about 158 grams. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. Watch this video to find out. 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. Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. The purple color comes from pigments called anthocyanins which are powerful antioxidants. Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. But in the end, it comes down to personal preference., Her best advice? 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. Exploring Capsid And Its Connection To Sweet Potatoes These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. They are native to the Americas but grown in many parts of the world. Questions about harvesting white potato vs sweet potato. Beta carotene and vitamin A. Yam vs. Sweet Potato - Jessica Gavin Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. As a result, the sweet potatoes will be more flavorful and fresh. Sweet Potato Nutrition Facts and Health Benefits - Verywell Fit They need to be baked for approximately 90 to 120 minutes at 350 degrees. National Center for Biotechnology Information. Olive oil and soybean oil are two oils commonly mentioned. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. Sweet Potato vs Potato: Which Is Better for You? - BioTrust Also known as the Hawaiian sweet potato or the Uala, this purple tuber has light brown skin and purple flesh. Many people confuse sweet potatoes with yams. See tables below to compare sweet potato with oatmeal in details. They also vary significantly in size, growing up to 150 pounds. Hi y'all!! 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. Keep them in a ventilated container like a potato keeper or burlap bag. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. To call them sloppy would be an understatement. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. Better to flavor your tuber with fresh herbs or low-fat yogurt. Lets Compare. We. What Are White Sweet Potatoes And Why Aren't They Orange? - Kitchn When cooked, Envy sweet potatoes have a mildly sweet taste and moist flesh. Policy. A humid basement or root cellar is the best area. Orange Sweet Potatoes 101: Nutrition Facts and Health Benefits Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. flesh: These types of sweet potatoes normally have rose or reddish colored skin. Having many similarities between the two, many people wonder about their differences. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. White sweet potatoes have light brown skin with pale flesh. skin. According to some studies, Hernandezs sweet potatoes have more sugar content than Beauregards, Covingtons, and Dianes. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Chan: "The Nutrition Source: Sweet Potatoes", Journal of Medicinal Food: "Sweet Potato (Ipomoea Batatas [L.] Lam)--A Valuable Medicinal Food: A Review", MyFoodData: "Nutrition Facts for Sweet Potatoes", Harvard T.H. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. In fact, in the U.S., it is very rare to find true yams for sale in the store. 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. Heirloom sweet potatoes refer to varieties of root vegetables that are old cultivars or heritage varieties. Atlantic Mackerel vs Spanish Mackerel Are They The Same? Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. You might be familiar with one or two, but there are many different varieties of sweet potatoes. Plants in this family produce solanine, which is poisonous. When roasted, their exterior crisps up while the interior remains creamy. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Many people rate Beauregard sweet potatoes as the most versatile to cook with. Bottom line: The glycemic index misses a lot of important information. Cleveland Clinic 1995-2023. Sweet Potato Varieties | sandhill These help keep systolic and diastolic blood pressure lower9. (Youre on your own for taste.). Sweet potatoes are sweeter and moister than the drier purple. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. I've long believed that the sweet potato is a perfect foodit's filling, flavorful, easy to make, and, according to the internet, relatively nutritious. NUTRITION Data from Whole Foods. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. (6). 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. What Are Japanese Sweet Potatoes? 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 This color usually intensifies after cooking. Sweet Potato Nutrition. Bake for 40 minutes at 350 degrees F. To conduct some original research, I polled readers, clients and members of food groups. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. Its flesh is a light color and is dry and starchy. Garnet sweet potatoes aren't necessarily sweet, but they're full of nutrients. 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. Click To Download Your Paleo Diet Food List. If you're looking for a little extra sweetness, use Jewels for sweet potato pie or a simple mash with cinnamon and maple syrup on top. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. Sweet Potato vs. Russet Potato: Whats The Difference? 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. 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 . 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. In contrast, the Stokes variety is open from September through June. The average price for sweet potatoes is $0.99 per pound. Timest. Purple sweet potatoes store bought can last for about two weeks if properly stored. FLESH Whitish flesh that turns golden when baked. The magazine published an issue exclusively dedicated to sweet potatoes. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. Consuming one regular sweet potato provides 730% of the daily value for vitamin A. Potatoes vs Sweet Potatoes - How They Grow, Timing, and More However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. In these countries, the orange and white flesh varieties are the most popular. The Japanese satsuma-imo is my absolute favorite sweet potato. Yukon Gold Potato vs Russet Potato: Whats The Difference? Brinkley White sweet potatoes have creamy white skin and white potato flesh. Protein There is 1.9 g of protein in a white potato versus 1.3 g protein in a sweet potato. Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. Itll add some variety to your diet.. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. 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. Keia is the Deputy Editor of Crop Stories, a food magazine telling the stories of farming in the agricultural South. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. 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. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. 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. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. You can also slice and cook these tasty tubers on the grill, topping them with a simple herb dressing like minced cilantro, lime juice, olive oil, salt and pepper. But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. He's a contributor to the Washington Post, New York Magazine, Vice, and more. 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!). One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. They contain 4 mg of sugar per one serving size of 110 grams. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. A superior sweet potato! Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. Starchy, Waxy, and All-Purpose: Potato Types, Explained 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. Which Sweet Potato Is the Healthiest? | livestrong According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. 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. Satiety value is greater. In its raw state, the potato flesh has a faint white marbling effect. A guide to sweet potato varieties: How to choose, prep and store them The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. Sweet potato virus diversity is an important factor in food security and sustainability. On the other hand, purple potatoes are richer in anthocyanins. Purple sweet potatoes cost $2 more per pound than sweet potatoes. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. Even though your local store may have tubers named yams, chances are that they are one of the many kinds of sweet potato. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. 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. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. These include: All purples can be easily made and still retain their rich purple color even when cooked. Covingtons pair well with savory herbs like cilantro, parsley or rosemary, warming spices such as cinnamon, cumin and curry powder, and staples like garlic, ginger and onions. (2). 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. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. The average price for purple sweet potatoes is $2.99 per pound. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Poke a few holes into each potato and place them onto the rack. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. This makes Creamsicles a good choice in the kitchen to make fries, boil, or use in stews and casseroles. Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . 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 originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Allgold is a variety of sweet potato that was developed in Oklahoma. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Their skins can be various shades of brown, yellow, orange, red or purple. 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. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. They also provide some calcium, iron, magnesium, and folate. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. 2. Lower GI than oats. 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. But there are several different types of sweet potatoes grown worldwide. 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. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. These antioxidants protect our skin from free radicals. Slower digesting than oats, therefore providing a longer lasting supply of energy. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. Their skins can be various shades of brown, yellow, orange, red or purple. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. Because of the diversity of sweet potato viruses, it is important to monitor and . Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. Does it matter when it comes to your health? 7 Types of Sweet Potatoes and the Best Ways To Cook Them | Livestrong.com What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto The more intense the color of the sweet potatoes, the more Contains carotenoids and anthocyanins. It is, after all, my favorite fall vegetable. 4. Both typically have brownish skin; though, that can vary depending on the variety. Advertising on our site helps support our mission. How to Cook a Sweet Potato In the Microwave - Food Network (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. 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. The quantity needed in recipes doesnt change when substituting one potato for the other. The Verdict On Whether White or Sweet Potatoes Are Healthier - Yahoo Sweet Potato Vs. Potato: Glycemic Index, Nutrition, & Carbs - Swolverine 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. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. Their starchy flesh takes on a sweet and malty flavor when cooked. Their skin can be shades of dark red, purple, or dark brown. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. Purple are starchier than the orange. The dark-red skinned tubers have a long oblong shape similar to yams. Find out how purple yams compared in my article here. Place the potatoes either into the water or onto a steaming rack. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. Keeping them in a dark, cool place away from heat will make them last longer. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. It's not always easy to tell varieties of orange sweet potatoes apart. Sweet potatoes have more tapered ends while yams have rounded ends.