When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. Sweet Potato vs. Russet Potato: Whats The Difference? Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min exact time depends on how large the potato is). Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Purple are starchier than the orange. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. FLESH Whitish flesh that turns golden when baked. Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. Think of all-purpose potatoes as the ultimate workhorse, they have medium starch and medium moisture content. Stokes purple sweet potatoes are one of the most popular purple cultivars. Is it correct? Poke a few holes into each potato and place them onto the rack. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. Golden Sweet - Mid-season. Keeping them in the refrigerator produces a hard center and an unpleasant taste. Yukon Gold Potato vs Russet Potato: Whats The Difference? Lets Compare, Red Potatoes vs Russet Potatoes: The Differences, Review on nutritional composition of orange-fleshed sweet potato and its role in management of vitamin A deficiency, Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention, How Potassium Can Help Control High Blood Pressure, The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach, Research Advances of Purple Sweet Potato Anthocyanins: Extraction, Identification, Stability, Bioactivity, Application, and Biotransformation, Purple Sweet Potatoes from East Java of Indonesia Revealed the Macronutrient, Anthocyanin Compound and Antidepressant Activity Candidate. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. They're perfect for roasting whole or sliced into fries. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. 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. A typical question asked, is soybean oil better than olive oil? Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. True yams are tuberous roots in the genus Dioscorea belonging to the family Dioscoreaceae. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. So, how should you cook potatoes or sweet potatoes to get the most benefit? Read more: 8 Warning Signs of Depression You Shouldn't Ignore. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. 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. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. 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. (1). Those have both names on the label but are not yams. Roast at 400F for 25 minutes, broil for 5 minutes. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Policy. So, when we discussed our favorite types (I know, its the sort of geeky conversation foodies indulge in! Put the steaming rack into the pressure cooker pot and add in 1 cup of water. Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. Itll add some variety to your diet.. While . Beta carotene and vitamin A. Both are viewed as essential for global food security. Sweet potatoes come in a variety of colors, both inside and out. 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. (Youre on your own for taste.). The articles rely on scientific studies, medical associations and professional experience. The Covington variety of sweet potato is particularly popular in the south. If you have a local farm or roadside stand close by, buy them there. Some of the publications of DOST are spelled "sweet potato" and "sweetpotato." One Facebook user explained that both spelling styles are correct. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. This makes Creamsicles a good choice in the kitchen to make fries, boil, or use in stews and casseroles. Whatever your taste, trying different kinds of sweet potatoes can be a delicious culinary experience. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. Summary Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. 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!). Serotonin is often included as an ingredient in antidepressants. A humid basement or root cellar is the best area. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown The orange sweet potato was cultivated in the 1930s and it was larger, sweeter, more moist, and fleshier compared to the smaller, yellowish, and drier-fleshed varieties. Yams are an important part of West African food . Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. Its a benign condition and it goes away when you reduce your intake. For reference: An average 5-inch long medium sweet potato is about 130 grams. We Compare. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. Most of the worlds yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. Sweet. Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. But back then, the sweet potato was also white or yellow in color. Depending on where you live, it may be difficult to find purple sweet in the local stores. Purple sweet have a rich taste with a wine-like flavor. One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. Lets Compare. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Both typically have brownish skin; though, that can vary depending on the variety. Garnet sweet potatoes aren't necessarily sweet, but they're full of nutrients. 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. The dark-red skinned tubers have a long oblong shape similar to yams. Lower GI than oats. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. 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). Nutrition: Plants in this family produce solanine, which is poisonous. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. All types of sweet potatoes offer nutrient-dense benefits to your health. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. 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. If you are making pie, the purple sweet may lack the sweetness needed. Incidentally, yams and sweet potatoes are different. The cooked sweet potato skin peels off to reveal dark sweet orange flesh. 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. You will learn about the color of their skin, flesh, and how they taste. Beauregards will break down slightly when cooked, and when roasted, while they'll still hold their shape, they don't maintain the same chewy bite that other varieties do. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. 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. It's also because white potatoes are, well, white. TASTE Pretty sweet and fairly firm inside (Hannahs are considered a dry or firm meaning that the flesh is pretty firm and dry when cooked). Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. Directions Pre-heat oven to 400F. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. There are very few foods I cant live without. The traditional sweet potato and the purple sweet potato are two of the most common. Their skin can be shades of dark red, purple, or dark brown. NOTICE: The information contained or presented on this website is for educational purposes only. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. To me, it seems that garnets are slightly more reddish in color on the outside. They grow in warm, temperate climates as well as in tropical regions. It's not always easy to tell varieties of orange sweet potatoes apart. The Japanese satsuma-imo is my absolute favorite sweet potato. So does that mean you should skip white potatoes? 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. Sweet potato Firm sweet potato with golden skin and lighter flesh. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. 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. Yukon Gold, white potatoes, and purple . The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. If youre interested about how pumpkin compared for health and nutrition, check out my article here. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. Fact 2: Sweet potato And Oatmeal Nutrition Difference 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. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. Both regular and sweet potatoes offer you equal . Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. One cup of cooked brown rice is about 195 grams. Enter the white sweet potato. Yes, sweet potatoes tend to have a lower GI, slightly more fibre and beneficial beta-carotene, but white potatoes are richer in potassium and are one of the few sources of gut-loving resistant starch. We recommend that you do your own independent research before purchasing anything. Cook on high pressure for 15-20 minutes. Coat potatoes in ghee, lay flat on a sheet pan. Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. When looking at either one at the market, always choose large ones which feel firm. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. 4. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. The more potassium, the more sodium your body will lose. They have a stringy, soft, crumbly texture. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! Save my name, email, and website in this browser for the next time I comment. Therefore, lets take a close loom at the prices of each potato. 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). However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. So, sweet potatoes are a completely different type of vegetable from potatoes. 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. Allgold is a variety of sweet potato that was developed in Oklahoma. Although the carbs in sweet potatoes are complex and raises blood sugar more slowly. The moist orange flesh is perfect for baking and using in desserts. But in the end, it comes down to personal preference., Her best advice? this post of 66 Paleo sweet potato recipes here. Use them both. Sweet potatoes have rosy brown skin and bright orange flesh while yams have a dark brown, bark-like skin and white flesh, and grow to be much larger than sweet potatoes. The more intense the color of the sweet potatoes, the more Contains carotenoids and anthocyanins. Purple ones are drier, therefore, they will need longer cooking times than orange ones. For fries, purple potatoes have the advantage. Bake for 40 minutes at 350 degrees F. NUTRITION Data from Whole Foods. White sweet potatoes have light brown skin with pale flesh. Having many similarities between the two, many people wonder about their differences. Sweet potatoes come in a variety of colors, both inside and out. Purple potato may be more difficult to find in traditional supermarkets. Are Sweet Potatoes Healthier Than Regular Potatoes? Their skins can be various shades of brown, yellow, orange, red or purple. Both typically have brownish skin; though, that can vary depending on the variety. Adirondack Blue Potato Skin Color: Dark purple skin. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. Purple sweet potatoes store bought can last for about two weeks if properly stored. Let this not-at-all-exhaustive guide act as a doorway into the vast and incredible world of Ipomoea batatas (that's science for "sweet potatoes"). A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. SKIN Deep purple. They also provide some calcium, iron, magnesium, and folate. Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. They have a slightly sweet taste and are fairly firm inside. Idaho vs Russet Potatoes Are They The Same? Sweet potato virus diversity is an important factor in food security and sustainability. 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. It may be harder to find recipes including purple. Sweet Potato Nutrition. Let's take a look at the nutrients contained in each potato. 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. Red Bliss Potatoes. Covingtons have a distinct rose-colored skin that is often speckled with small spots and super sweet firm, dense bright orange flesh that stays vibrant when cooked. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Sweet Potato vs. Butternut Squash: A Comparison. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. The O'Henry sweet potato is incredibly versatile. Depression and anxiety can contribute to difficulty sleeping. Many types of sweet potato from Asia have dark-colored skin and white flesh. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. These fat-soluble compounds are found in the retina, lens and macula of your eyes. 41% said they preferred the taste of purple sweet. This versatile starchy root vegetable is identified by its rose-colored skin and intense orange flesh. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. These help keep systolic and diastolic blood pressure lower9. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. How long do purple sweet potatoes last? The Japanese sweet potato is perfect for braising, boiling or stir-frying. The flesh varies, too, and can be creamy white,. In addition, Ill examine their benefits and if one is easier to store than the other. 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. Their skin color is not an indication of the flesh color. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. 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). The skin is a light tan color and the flesh is creamy-white. Summary of differences between Red potato and Sweet potato Red potato has less Vitamin A RAE, Manganese, Vitamin C, Vitamin B5, Vitamin B6, Fiber, and Vitamin B2 than Sweet potato. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. In this article, you will find descriptions of the most popular kinds of sweet potatoes. TASTE Very sweet and fairly firm inside. Another of the most popular varieties of sweet potato is the delicious Covington cultivar. Satiety value is greater. Jewel sweet potatoes can be cooked in a few different ways. All nutrition data based on baked sweet potato with skin and baked white potato with skin. These antioxidants protect our skin from free radicals. Slower digesting than oats, therefore providing a longer lasting supply of energy. With the rising prices of just about everything lately, the cost of something certainly matters to most people. These varieties have light purple or reddish skins and sweet white flesh. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. 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. Sweet potatoes have quite a bit less protein than a traditional white potato. As a Certified Health Coach many of my clients ask about sweet potatoes. We do not endorse non-Cleveland Clinic products or services. Purple sweet potatoes cost $2 more per pound than sweet potatoes. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. Weekly meal plans and shopping lists - 30 or few er ingredients per week - Full Nutritional Data - 100% Paleo. The quantity needed in recipes doesnt change when substituting one potato for the other. The majority of the sugar in sweet potatoes is from sucrose . Certified Organic Slips. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. An amino acid in sweet potato may be beneficial for helping you relax. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. They also vary significantly in size, growing up to 150 pounds. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. Serving Size: 1 medium potato Calories: 177 Fat: 0.26g Carbohydrates: 42g (6g fiber) Protein: 2.29g Vitamin A: 4%* Vitamin C: 43%* Calcium: 3%* Iron: 5%* Potassium: 1224mg (35%*) Vitamin B6: 22%* Manganese: 30%* Jewel Sweet Potatoes SKIN - Orange/copper. Purple ones are denser requiring longer cooking times. They should be kept out of the refrigerator in a dark place away from heat. Over the course of my years of near-religious sweet potato consumption, I've bought pretty much every shape and shade of sweet potato on grocery store shelves. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels (we'll get to those in a moment). Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Sweet potatoes with orange flesh are rich in carotenoids. 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. Better to flavor your tuber with fresh herbs or low-fat yogurt. Golden Sweet. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. Keep them in a ventilated container like a potato keeper or burlap bag. Watch this video to find out. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. Start by thoroughly scrubbing it under cool water with a stiff-bristled scrub brush to remove any caked-on dirt. Sweet potatoes are a type of root vegetable that look and taste different from regular potatoes. Yams are a starchier and drier root vegetable. Be careful with the toppings you add afterward, though and make sure to eat the skin. Generally more round (fatter) than the Stokes purple variety, which are more elongated. (1), They are also a great source of high-quality protein, meaning that it contains all the essential amino acids your body needs even though the absolute amount of protein is fairly low. This sweet tuber has tan-colored skin and mildly sweet yellow-orange flesh. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. Color: Dark orange-red skins, bright orange flesh.Flavor: Sweet.Texture: Moist.Best uses: Mashing, baking. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. In these countries, the orange and white flesh varieties are the most popular. Purple sweet contain more of the antioxidant anthocyanin. Lets CompareContinue. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. 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. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones.
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jersey sweet potato vs sweet potato