"Macronutrient-wise, both potatoes clock in at very similar values. Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. 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. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. 7. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. His years of research and knowledge inspire people to achieve their goals. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. They have a stringy, soft, crumbly texture. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. From sweet potato fries to baby food, there are hundreds of entries containing the orange type, but nothing for the white, yellow, and purple varieties. Almonds are better due to their greater percentage of minerals, fiber and vitamin E.Almonds have a, Read More Pistachios vs Almonds: Which is Better? Read more: 8 Warning Signs of Depression You Shouldn't Ignore. Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. 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. The magazine published an issue exclusively dedicated to sweet potatoes. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Even though your local store may have tubers named yams, chances are that they are one of the many kinds of sweet potato. Most people may think they are a member of the potato family 1. If youre substituting regular sweet for purple in a recipe, remember to shorten the cooking time. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. But while most Americans are comfortable with the two or three shades of sweet potato theyre familiar with, they might avoid some of the tastiest varieties for lack of familiarity. In these countries, the orange and white flesh varieties are the most popular. But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. The Covington variety of sweet potato is particularly popular in the south. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. Connor's reaction was scarcely more helpful than my husband's: "Good!" The conclusion: I had high hopes for the sweet potato pie, but the winner in the root vegetable custard pie head to head competition was clear: pumpkin pie still reigns supreme. However, true yams contain more starch and less moisture than sweet potato varieties. They are both good to eat as a part of a healthy . Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white potatoes. Beta carotene and vitamin A. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. Lower GI than oats. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. But back then, the sweet potato was also white or yellow in color. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. White potatoes score the highest at 75. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Cook them until you can stick a fork into them easily (this takes approximately 30-60min). Both typically have brownish skin; though, that can vary depending on the variety. Roast at 400F for 25 minutes, broil for 5 minutes. The skin is a light tan color and the flesh is creamy-white. An amino acid in sweet potato may be beneficial for helping you relax. Thats bad news given the amount of French fries and potato chips in many diets. The moist orange flesh is perfect for baking and using in desserts. These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Many types of sweet potato from Asia have dark-colored skin and white flesh. SKIN Deep purple. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. "Both terms are correct though. Garnet sweet potatoes aren't necessarily sweet, but they're full of nutrients. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. 41% said they preferred the taste of purple sweet. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. They can both be baked, roasted, mashed or grilled. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. If you have any questions about this article dont hesitate to email us. The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. A Matter of Nutrition: Sweet Potato vs Potato. 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. These are often grown in lesser quantities and popular with home gardeners. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Ipomoea batatas is the botanical name for all varieties of sweet potato. (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. Try using this variety in our recipes for candied yams (or, more accurately, candied sweet potatoes), miso-scallion roasted sweet potatoes, and sweet potato biscuits. The sweet potato is superior, IMO, because: 1. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. We recommend that you do your own independent research before purchasing anything. Purple Sweet Potato vs Sweet Potato: Whats The Difference? Consuming one regular sweet potato provides 730% of the daily value for vitamin A. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. This variety is also called the soft sweet potato and has reddish-brown skin with bright, orange flesh. Fact 2: Sweet potato And Oatmeal Nutrition Difference Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. Covingtons have a moist and creamy texture with a malty sweet flavor when cooked. They are delicious when baked, mashed, pureed or whipped. 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. When finished, they'll be creamy, smooth, and rich. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. 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. Allow me to preface this with I don't know much about farming. True yams are tuberous roots in the genus Dioscorea belonging to the family Dioscoreaceae. Adirondack Blue Potato Skin Color: Dark purple skin. However, they should be avoided by people who have kidney stones. Its flesh is a light color and is dry and starchy. 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. Both typically have brownish skin; though, that can vary depending on the variety. All Rights Reserved. They have white skin with deep purple flesh. Potatoes and sweet potatoes are different. FLESH Cream/whitish colored that becomes yellow when baked. Appearance wise, they look the most like yams. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. NOTICE: The information contained or presented on this website is for educational purposes only. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. 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 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. 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. 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 . 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. National Center for Biotechnology Information. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. Find out how Russet compared to Yukon Gold Potatoes in my latest article, Yukon Gold Potato vs Russet Potato: Whats The Difference? Sweet potatoes come in a variety of colors, both inside and out. That is, in order to keep the same nutritional value I had in sweet potato, I should eat about ~24 gram of whole wheat pasta (17g crabs, 2.88 protein and 84 calories). They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. A medium-sized (114 g) baked sweet potato provides: Calories: 103. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. 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). 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. These sweet spuds account for nearly 85 percent of sweet potato production in North Carolina and are continuing to become more popular, according to North Carolina Sweet Potatoes. Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . 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. These are what you typically find in the grocery store, even if the label says yam. We do not endorse non-Cleveland Clinic products or services. They are native to the Americas but grown in many parts of the world. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. 10% said they never tried purple before and couldnt answer. They have coppery skin that ranges from red to purple with deep orange flesh. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. 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. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. (Youre on your own for taste.). The purple color comes from pigments called anthocyanins which are powerful antioxidants. Keeping them in a dark, cool place away from heat will make them last longer. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. 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). One group compared the glycemic index and load of sweet potatoes vs. potatoes. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. The Caiapo contained also has a positive effect on the cholesterol level. Compared to yams, sweet potatoes are shorter. 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"). Directions Pre-heat oven to 400F. I quickly learned that there isnt a universal cooking method that suits all varietiesthere are thousands of sweet potato varietals out there, and knowing what youre in for in terms of taste and texture for a few of the most common varieties will help set you on the path to sweet, sweet bliss. 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. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. Itll add some variety to your diet.. Sweet Potato vs. Butternut Squash: A Comparison. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their NUTRITION Data from Whole Foods. So, sweet potatoes are a completely different type of vegetable from potatoes. Most notably, Beta Carotene, which is easily absorbed by the body. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. Increased cooking times is recommended for purple. See tables below to compare sweet potato with oatmeal in details. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. 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. The more potassium, the more sodium your body will lose. 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. They contain 4 mg of sugar per one serving size of 110 grams. In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. So to get a little more clarity about the differences between some of the most common orange tubers, I checked in with Keia Mastrianni, a North Carolinabased writer and oral historian. Atlantic Mackerel vs Spanish Mackerel Are They The Same? If you are making pie, the purple sweet may lack the sweetness needed. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. 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. This is simply a buildup of betacarotene. That's thanks to early 20th-century Southern farmers, who began using "yam" to refer to the newer, orange-fleshed varieties of sweet potatoes they were cultivating, as a way to differentiate their product from the white-fleshed sweet potatoes Americans were already familiar with. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. Chan: "The Nutrition Source: Vitamin A", Annals of Neurology : "Intakes of Vitamin C and Carotenoids and Risk of Amyotrophic Lateral Sclerosis: Pooled Results from 5 Cohort Studies", Food and Nutrition Research: "Anthocyanidins and Anthocyanins: Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits", Preventive Nutrition and Food Science: "Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.)", Academy of Nutrition and Dietetics: "5 Top Foods for Eye Health", Current Developments in Nutrition: "Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study", Harvard Health: "Top Foods to Help Protect your Vision", Food & Nutrition Research: "The Influences of Purple Sweet Potato Anthocyanin on the Growth Characteristics of Human Retinal Pigment Epithelial Cells", Nutrients: "The Role of Magnesium in Neurological Disorders", MMW Fortschritte Der Medizin: "Long-Term HRV Analysis Shows Stress Reduction by Magnesium Intake", Nutrients: "Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis". Golden Sweet. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Their flesh becomes sweet when cooked. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Many people rate Beauregard sweet potatoes as the most versatile to cook with. Their skin color is not an indication of the flesh color. Okinawans are a locally grown staple of Hawaii Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. 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. Incidentally, yams and sweet potatoes are different. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! The flesh varies, too, and can be creamy white, vibrant . Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. 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 paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. In a small bowl mix spices and sprinkle generously over potatoes. Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Sweet potato puree from the potato's flesh has about 3 grams of fiber in 1/2 cup, and a slice of sweet potato pie has just 1 gram of fiber. In its raw state, the potato flesh has a faint white marbling effect. Coat potatoes in ghee, lay flat on a sheet pan. Spanish mackerel and Atlantic mackerel are not the same and are different species. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. Does it matter when it comes to your health? Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. Sweet potatoes have quite a bit less protein than a traditional white potato. Sweet potatoes contain more beta-carotene than purple sweet potatoes. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. Check out this post of 66 Paleo sweet potato recipes here. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. The quantity needed in recipes doesnt change when substituting one potato for the other. Sweet potatoes are a popular vegetable in North America where they are also called yams. Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. Most of the worlds yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. Ironically, when you want a classic baked sweet potato, with a crisp skin and fluffy orange flesh, or sweet potatoes for Thanksgiving sweet potato casserole, what you should buy will be probably labeled yam. The two most common white-fleshed sweet potatoes are Boniato, also called batata, or Cuban sweet potato, and the Japanese sweet potato, also called the satsuma-imo. 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. (1). While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. 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). The following video explains how to bake a sweet potato. Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . Thousands of different varieties exist today. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. 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. There are very few foods I cant live without. But in the end, it comes down to personal preference., Her best advice? Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. SKIN Reddish/Dark Orange. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. 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. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. 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).