(7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. 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. Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. Braising these taters, or cooking them low and slow, gives them a silky texture. But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. We Compare. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. It is, after all, my favorite fall vegetable. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! They contain 4 mg of sugar per one serving size of 110 grams. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. 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. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. ).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). They include the classic Garnet and Jewels and are the most common sweet potato. 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. 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. There are so many different ways to incorporate these nutrient-dense veggies into your diet. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. My friend, who is living in Okinawa, expressed the same problem. However, it still has a sweet nutty taste that is common to all types of sweet potato. Another of the most popular varieties of sweet potato is the delicious Covington cultivar. Purple sweet have a rich taste with a wine-like flavor. 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 . Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. Most of the worlds yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. There are very few foods I cant live without. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. 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. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin. So, when I spotted these 5 varieties of sweet potatoes in Whole Foods the other day, I decided to document them with photographs and notes! The traditional sweet potato and the purple sweet potato are two of the most common. They are delicious when baked, mashed, pureed or whipped. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. Yukon Gold Potato vs Russet Potato: Whats The Difference? Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. These varieties have light purple or reddish skins and sweet white flesh. One group compared the glycemic index and load of sweet potatoes vs. potatoes. Lets Compare. As a Certified Health Coach many of my clients ask me about fish including mackerel. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. Sweet potato is more prolific since it has 4-10 edible roots per plant. Find out how white sweet potatoes compared in my comparison article. SKIN Cream colored and pretty smooth. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. Slower digesting than oats, therefore providing a longer lasting supply of energy. There is also some confusion if sweet potatoes are a type of true potato. Sweet potato virus diversity is an important factor in food security and sustainability. National Center for Biotechnology Information. Are Sweet Potatoes Healthier Than Regular Potatoes? Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). Store them anywhere from 55F to 60F and keep them out of the refrigerator. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. The O'Henry sweet potato is incredibly versatile. Yams are a starchier and drier root vegetable. *Percent Daily Values based on a 2,000 calorie diet. Though they can get watery, jewels and Beauregards are both excellent all-purpose sweet potatoes. Jewel Sweet Potatoes 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). SKIN Reddish/Dark Orange. Baking them causes the least reduction in nutrients, says Czerwony. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. They are native to the Americas but grown in many parts of the world. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. In a small bowl mix spices and sprinkle generously over potatoes. King and Coho salmon vary in size, flavor, and, Read More Coho Salmon vs King: Whats The Difference?Continue, As a Certified Health Coach informing clients about different nuts is part of my job. 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. So, when we discussed our favorite types (I know, its the sort of geeky conversation foodies indulge in! They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. 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. Sweet potatoes come in a variety of colors, both inside and out. If you're looking to show off that beautiful purple hue, she suggests steaming them and pureeing them into a smoothie or soup. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. Keeping them in the refrigerator produces a hard center and an unpleasant taste. Download Our Favorite Paleo Recipes For Free. But there are several different types of sweet potatoes grown worldwide. If youre interested about how pumpkin compared for health and nutrition, check out my article here. 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. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. The flesh is either creamy white or bright yellow, and the potato has a sweet taste that you can enjoy just from steaming it. Types of Plums: Black, Red, and More Varieties (With Pictures) - Including Plumcots, Apriums, and Pl Types of Sweet Potatoes: Japanese, Hannah, Jersey and More, Ultimate Guide to Different Kinds of Potatoes. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. However, this changes to an intense violet-purple, almost deep blue color when cooked. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? 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. They are easier to find online. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. (8). 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. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. A Matter of Nutrition: Sweet Potato vs Potato. Various types of sweet potatoes are very versatile when it comes to cooking. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. Both are viewed as essential for global food security. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. Thousands of different varieties exist today. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. Its a benign condition and it goes away when you reduce your intake. Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. This sweet tuber has tan-colored skin and mildly sweet yellow-orange flesh. In most Spanish speaking countries, sweet potatoes are known simply as batatas. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . Both typically have brownish skin; though, that can vary depending on the variety. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels. As a result, the sweet potatoes will be more flavorful and fresh. Find out how purple yams compared in my article here. Yam Soft sweet potato with a copper skin and deep orange flesh. Their moist flesh is good for baking, mashing, or frying. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. An amino acid in sweet potato may be beneficial for helping you relax. In the south, they're often favored for side dishes and desserts. They are both good to eat as a part of a healthy . Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. For fries, purple potatoes have the advantage. FLESH Whitish flesh that turns golden when baked. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. What's the Difference Between Pastrami and Montreal Smoked Meat. 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. Red Bliss Potatoes. Find out about the different types of sweet potatoes like Jewel, Garnett and Japanese as well as how they differ in taste and texture, and how to cook them. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. While not inherently bad in any way, the sweet potato seems to overpower the spices. Golden Sweet - Mid-season. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. The covington sweet potato is becoming more widely available around the country. Stokes purple sweet potatoes are one of the most popular purple cultivars. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. 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. FLESH Deep orange. It's only a. If you spend any time in Hawaii, you'll find these sweet potatoes incorporated into some of the most delicious potato salads around, dressed generously with my favorite condiment: mayonnaise. You might be familiar with one or two, but there are many different varieties of sweet potatoes. FLESH Cream/whitish colored that becomes yellow when baked. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. Your body converts the beta carotene into off-the-charts levels of vitamin A. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. Which Is Healthier? Purple sweet potatoes store bought can last for about two weeks if properly stored. Appearance wise, they look the most like yams. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. 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. "Macronutrient-wise, both potatoes clock in at very similar values. Hi y'all!! 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. 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. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. Blood sugar and the glycemic index. The purple color is not manufactured but an entirely natural process. Click To Download Your Paleo Diet Food List. Place the potatoes either into the water or onto a steaming rack. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. When cooked, Hannah sweet potatoes have a light yellow color. The longer cooking time will make it moister. So if youre looking to keep your diet low in carbs, you might want to look for other alternatives lower on the glycemic index. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. With the rising prices of just about everything lately, the cost of something certainly matters to most people. Purple sweet potatoes have a beige outer skin with a purple flesh inside. For a delicious meal, pick these potatoes sweet in flavor. The main reason? Depending on where you live, it may be difficult to find purple sweet in the local stores. They need to be baked for approximately 90 to 120 minutes at 350 degrees. (6). 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. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. 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 . This is identified by its elongated shape, deep purple skin, and soft white flesh. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The following are the amounts and nutrients per one cup: Lets now talk about a couple of nutrient differences between an orange sweet potato and a purple sweet potato. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Bake for 40 minutes at 350 degrees F. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. But back then, the sweet potato was also white or yellow in color. "Both terms are correct though. The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. It's not always easy to tell varieties of orange sweet potatoes apart. Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? 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. It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. Color: Purplish-red skins, deep orange flesh.Flavor: Sweet.Texture: Slightly stringy, juicy when cooked.Best uses: Mashing and in baked goods and desserts (candied yams, biscuits). It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. TASTE Mildly sweet and fairly firm inside. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. Andrews finds the purple variety to have a bit of a nutty taste, so she recommends roasting purple sweet potatoes whole and sprinkling with salt, pepper and turmeric. These orange sweet potatoes have a deliciously sweet taste and a rosy-pink skin. Color: Dark orange-red skins, bright orange flesh.Flavor: Sweet.Texture: Moist.Best uses: Mashing, baking. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. The dark-red skinned tubers have a long oblong shape similar to yams. Sweet potatoes hold their sweetness consistently. Save my name, email, and website in this browser for the next time I comment. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. You can roast sweet potatoes, use them in casseroles, or bake with them. How to Cook Purple Yams: Baked, Boiled or Roasted, Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Please help! The fresh purple yam flesh is pale purple with white specks through it. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. (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. Piercing . They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. The Japanese sweet potato has more starch than other varieties. Better to flavor your tuber with fresh herbs or low-fat yogurt. One cup of cooked white rice is about 158 grams. They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. 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"). 41% said they preferred the taste of purple sweet. Lets examine the different taste and texture of each sweet potato. You will learn about the color of their skin, flesh, and how they taste. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Sweet potatoes contain more beta-carotene than purple sweet potatoes. They're perfect for roasting whole or sliced into fries. You can find an email on ourcontact page. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. 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. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. Neither spud is a dud, but one offers just a bit more nutrition. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. When finished, they'll be creamy, smooth, and rich. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. 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. In its raw state, the potato flesh has a faint white marbling effect. Idaho vs Russet Potatoes Are They The Same? True yams are tuberous roots in the genus Dioscorea belonging to the family Dioscoreaceae. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. Lets CompareContinue. Potato, potahto. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. Because of the diversity of sweet potato viruses, it is important to monitor and .