Sweet potatoes come in a variety of colors, both inside and out. The main reason? One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. My friend, who is living in Okinawa, expressed the same problem. 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. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. Sweet potatoes have a moderate glycemic index and is considered safe for most people. Golden Sweet. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Causes less bloating when eaten in high amounts compared to oats. You can use an electric beater if you'd like. Sweet potatoes are sweeter and moister than the drier purple. Lower GI than oats. This is due to their drier and denser flesh. When cooked, Hannah sweet potatoes have a light yellow color. Questions about harvesting white potato vs sweet potato. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. We Compare. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. 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. 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. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. NUTRITION Data from Whole Foods. Many people rate Beauregard sweet potatoes as the most versatile to cook with. 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. You might be familiar with one or two, but there are many different varieties of sweet potatoes. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. But there are several different types of sweet potatoes grown worldwide. For fries, purple potatoes have the advantage. Olive oil and soybean oil are two oils commonly mentioned. Better to flavor your tuber with fresh herbs or low-fat yogurt. Check out this post of 66 Paleo sweet potato recipes here. So, sweet potatoes are a completely different type of vegetable from potatoes. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Coho Salmon vs King: Whats The Difference? 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. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. This oblong-shaped potato has rosy skin and medium orange flesh. To conduct some original research, I polled readers, clients and members of food groups. Read More Atlantic Mackerel vs Spanish Mackerel Are They The Same?Continue, The difference between types of oats is not always immediately apparent. To call them sloppy would be an understatement. As mentioned earlier, anthocyanins are the pigments that give red, purple, and blue fruits, plants and vegetables their rich coloring and provide anti-inflammatory benefits. Think of all-purpose potatoes as the ultimate workhorse, they have medium starch and medium moisture content. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. 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. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. The skin is a light tan color and the flesh is creamy-white. In its raw state, the potato flesh has a faint white marbling effect. Itll add some variety to your diet.. Garnet sweet potatoes aren't necessarily sweet, but they're full of nutrients. The flesh varies, too, and can be creamy white, vibrant . Also known as the Hawaiian sweet potato or the Uala, this purple tuber has light brown skin and purple flesh. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. Save my name, email, and website in this browser for the next time I comment. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. As a Certified Health Coach many of my clients ask me about fish including mackerel. SKIN Reddish/Dark Orange. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. Sweet Potato vs Russet Potato Nutritional Content. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. Stokes from North Carolina originally but is grown commercially in Central California. This is definitely the faster method of cooking them. Purple sweet potatoes have a firm, meaty texture. The dark-red skinned tubers have a long oblong shape similar to yams. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. Okinawa sweet potatoes, also known by their Japanese name, beni-imo, have unremarkable off-white or dusty purple skins, but once you slice into them, you're greeted by a rich and vibrant purple flesh rarely seen in nature. The articles rely on scientific studies, medical associations and professional experience. Red potato has less Sugar. So does that mean you should skip white potatoes? Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. In the south, they're often favored for side dishes and desserts. 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. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. All types of sweet potatoes offer nutrient-dense benefits to your health. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. 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. They include the classic Garnet and Jewels and are the most common sweet potato. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Blood sugar and the glycemic index. So, how should you cook potatoes or sweet potatoes to get the most benefit? It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. When finished, they'll be creamy, smooth, and rich. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. 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 . 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. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. 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. Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. As a result, the sweet potatoes will be more flavorful and fresh. 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. These are the The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. 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. For example, what is the actual difference between oatmeal and oat bran? Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Redear sunfish and bluegill are different species of fish although they are from the same family. Can purple sweet potatoes and sweet potatoes be stored together? A medium-sized (114 g) baked sweet potato provides: Calories: 103. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. 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. Lets answer which is better, pistachios or almonds? The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. 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. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. As the middle-of-the-road potato, all-purpose potatoes usually suffice as a substitute for any starchy or waxy potato recipe. NOTICE: The information contained or presented on this website is for educational purposes only. Find out if Russet potatoes and Idaho potatoes are the same in my article, Idaho vs Russet Potatoes Are They The Same? Beta carotene and vitamin A. Sweet potatoes are full of nutrients like fiber and vitamin A, according to the USDA. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Its flesh is a light color and is dry and starchy. 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. Stokes purple sweet potatoes are one of the most popular purple cultivars. The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Hannah Sweet Potato Yams also have a higher carbohydrate content and are higher in starch . These fat-soluble compounds are found in the retina, lens and macula of your eyes. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. They suggested that since white potatoes tend to be higher, they should be avoided. Their moist flesh is good for baking, mashing, or frying. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. Purple sweet have a rich taste with a wine-like flavor. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. While . Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. Depending on where you live, it may be difficult to find purple sweet in the local stores. Sweet potatoes have a bronze outer skin with anorange flesh inside. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. The magazine published an issue exclusively dedicated to sweet potatoes. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. Better to flavor your tuber with fresh herbs or low-fat yogurt. They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. Its a benign condition and it goes away when you reduce your intake. 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. So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. Both contain soluble and insoluble fiber. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. NUTRITION Data from Whole Foods. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. Neither one of them is a bad choice, says Czerwony.But if you have to pick just one, sweet potatoes hold a slight edge, says Czerwony. Nutrition: Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. In fact, in the U.S., it is very rare to find true yams for sale in the store. 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 Covington variety of sweet potato is particularly popular in the south. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. Poke a few holes into each potato and place them onto the rack. Baking them causes the least reduction in nutrients, says Czerwony. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. Use them both. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. All Rights Reserved. Chef Julie Andrews, RD, tells LIVESTRONG.com that she searches high and low for Garnet sweet potatoes every winter specifically earmarked for her favorite sweet potato casserole recipe. Red Bliss Potatoes. It helps the body get rid of excess sodium reducing fluid build-up. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. Sweet Potato vs. A sweet potato is the storage root of Ipomoea batatas. 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). Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. Is it correct? The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . The price may sway your decision about one to use. 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. Neither spud is a dud, but one offers just a bit more nutrition. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. 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. One cup of cooked white rice is about 158 grams. Lets Compare. We recommend that you do your own independent research before purchasing anything. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. NUTRITION Data from Whole Foods. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. 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. 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"). They have a stringy, soft, crumbly texture. Tryptophan is the precursor of serotonin and melatonin. Those have both names on the label but are not yams. Does it matter when it comes to your health? Eating purple sweet potatoes is also extremely good for you. Fiber remains in the digestive tract and provides gut related health benefits. 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. For this reason many people wonder if theyre the same or differences. Place the potatoes either into the water or onto a steaming rack. Golden Sweet - Mid-season. The traditional sweet potato and the purple sweet potato are two of the most common. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. TASTE Not very sweet, and pretty dry inside. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. Want more Paleo sweet potato recipes? The Caiapo contained also has a positive effect on the cholesterol level. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. In a separate bowl, mix topping ingredients together and top sweet potatoes. Idaho vs Russet Potatoes Are They The Same? Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. Sweet. Coat potatoes in ghee, lay flat on a sheet pan. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. Sweet potatoes hold their sweetness consistently. Real yams are native to Asia and Africa, and have scaly brown skin surrounding very starchy white flesh. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. They also provide some calcium, iron, magnesium, and folate. Due to its dense flesh and low moisture content, it is best to bake these types of purple potatoes at a low temperature and longer than orange or white sweet potatoes. While not inherently bad in any way, the sweet potato seems to overpower the spices. 3. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. There are two main types of sweet potatoes, both of which are elongated yellow or orange tubers that taper to a point at each end. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. They have coppery skin that ranges from red to purple with deep orange flesh. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Lets examine the different taste and texture of each sweet potato. KETO RECIPES CHANNEL: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/Is bread or potato worse for your health? However, true yams contain more starch and less moisture than sweet potato varieties. 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). Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. 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!). In addition, a review published in the Annals of Neurology in November 2012 concluded that carotenoids may play a role in preventing or delaying Lou Gehrig's disease (ALS). What's the Difference Between Sweet Potatoes and Yams? Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. Sweet Potato vs Yam Nutrition and Benefit Differences, Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. Cleveland Clinic 1995-2023. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Sweet potato virus diversity is an important factor in food security and sustainability. While both potatoes are rich in vitamin C, copper, vitamin B6, fiber, and potassium, potatoes are ahead in manganese, and sweet potatoes are ahead in iron. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. Sweet potatoes have more tapered ends while yams have rounded ends. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. FLESH Orange. Enter the white sweet potato. There are so many different ways to incorporate these nutrient-dense veggies into your diet. White sweet potatoes have light brown skin with pale flesh. Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. Therefore, lets take a close loom at the prices of each potato. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels. 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. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. Lets Compare. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. To differentiate the orange sweet potato from the white and yellow ones, it was called a "yam" because it looked similar to the African vegetable. If you are making pie, the purple sweet may lack the sweetness needed. What's the Difference Between Pastrami and Montreal Smoked Meat. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. Both regular and sweet potatoes offer you equal . Spanish mackerel and Atlantic mackerel are not the same and are different species. 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. 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. 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. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. 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.
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