Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Picking a Winner in 7 Food Fights, Heres the Deal With Your Junk Food Cravings, Recipe Adventure: 10 Ways To Cook and Bake With Cinnamon, Everything to Know About Spaghetti Squash, 6 Sore Throat Remedies That Actually Work. Sweet potato Firm sweet potato with golden skin and lighter flesh. Yukon Gold Potato vs Russet Potato: Whats The Difference? You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cleveland Clinic 1995-2023. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. Hannah Sweet Potato Here are some basic instructions for each cooking method: Fill a pot with water. Potatoes ( Solanum tuberosum) are in the Solanaceae family, related to tomatoes, peppers, and eggplant along with deadly nightshade. To call them sloppy would be an understatement. Everything To Know About the White Sweet Potato - Southern Living Yams also have a higher carbohydrate content and are higher in starch . All Rights Reserved. The flesh is either creamy white or bright yellow, and the potato has a sweet taste that you can enjoy just from steaming it. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. Youll have better luck in specialty type markets selling international products. The following video explains how to bake a sweet potato. Sweet Potatoes vs. White Potatoes: How Do They Compare? - EverydayHealth Certified Organic Slips. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. The cooked sweet potato skin peels off to reveal dark sweet orange flesh. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. They grow in warm, temperate climates as well as in tropical regions. All potato varieties provide a good amount of potassium. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. Depression and anxiety can contribute to difficulty sleeping. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. Allgold is a variety of sweet potato that was developed in Oklahoma. One cup of cooked white rice is about 158 grams. Tryptophan is the precursor of serotonin and melatonin. 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. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. This color usually intensifies after cooking. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. How to Cook a Sweet Potato In the Microwave - Food Network We do not endorse non-Cleveland Clinic products or services. Hi y'all!! Directions Pre-heat oven to 400F. In some countries, purple sweet potatoes are used to color toppings on baked goods. 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. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. 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. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. Sweet potatoes are native to tropical countries in Central and South America. I've long believed that the sweet potato is a perfect foodit's filling, flavorful, easy to make, and, according to the internet, relatively nutritious. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. Satiety value is greater. Cook on high pressure for 15-20 minutes. 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. 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. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. SKIN Cream colored and pretty smooth. Keeping them in the refrigerator produces a hard center and an unpleasant taste. In most Spanish speaking countries, sweet potatoes are known simply as batatas. Keep in mind that because these sweet potatoes are quite dense, they shouldn't be substituted in recipes that call for orange sweet potatoes, as the baking times and moisture levels won't line up. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. They are native to the Americas but grown in many parts of the world. They have tapered ends, a slight curve to the overall shape and are small to medium in size. 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. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. What Are Japanese Sweet Potatoes? They also vary significantly in size, growing up to 150 pounds. If you have a local farm or roadside stand close by, buy them there. However, they should be avoided by people who have kidney stones. Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. They are both good to eat as a part of a healthy . Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. They have a stringy, soft, crumbly texture. Incidentally, yams and sweet potatoes are different. Sweet potatoes are full of nutrients like fiber and vitamin A, according to the USDA. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. But in the end, it comes down to personal preference., Her best advice? Bake for 40 minutes at 350 degrees F. 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. 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!). Better to flavor your tuber with fresh herbs or low-fat yogurt. There is also an Oriental/Japanese variety with a dark purple skin and white flesh . Sweet potato is more prolific since it has 4-10 edible roots per plant. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. Yukon Gold, white potatoes, and purple . I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. Thousands of different varieties exist today. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels. Sweet Potato Nutrition Facts and Health Benefits - Verywell Fit Sweet Potatoes vs Potatoes | Are Sweet Potatoes Good For You? Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. FLESH Cream/whitish colored that becomes yellow when baked. 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. Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. Golden Sweet. So does that mean you should skip white potatoes? However, true yams contain more starch and less moisture than sweet potato varieties. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. Weekly meal plans and shopping lists - 30 or few er ingredients per week - Full Nutritional Data - 100% Paleo. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. Check out this post of 66 Paleo sweet potato recipes here. The traditional sweet potato and the purple sweet potato are two of the most common. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. Whatever your taste, trying different kinds of sweet potatoes can be a delicious culinary experience. 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). The purple color is not manufactured but an entirely natural process. Jewel Sweet 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. How to Cook Purple Yams: Baked, Boiled or Roasted, How to Boil, Roast and Microwave Red-Skin Potatoes, account for nearly 85 percent of sweet potato production in North Carolina. So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. Sometimes, this sweet potato cultivar is sold as garnet yams in the U.S. Theres a subtle starchy undertone with rich sweet flavor. 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 calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). Adirondack Blue Potato Flesh Color: Dark purple flesh. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. These include: All purples can be easily made and still retain their rich purple color even when cooked. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. The Carolina Ruby sweet potato is a cultivar that was developed using Beauregards. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. 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. 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. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. Boniato vs Batata They both provide a wide variety of vitamins, minerals and phytonutrient profile. The purple color comes from pigments called anthocyanins which are powerful antioxidants. Types of Potatoes: Varieties, Uses, Cooking Suggestions, & More What Are White Sweet Potatoes And Why Aren't They Orange? - Kitchn These varieties have light purple or reddish skins and sweet white flesh. The dark-red skinned tubers have a long oblong shape similar to yams. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. 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. Purple sweet have a rich taste with a wine-like flavor. Purple sweet potatoes cost $2 more per pound than sweet potatoes. Most notably, Beta Carotene, which is easily absorbed by the body. As the middle-of-the-road potato, all-purpose potatoes usually suffice as a substitute for any starchy or waxy potato recipe. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. Potatoes vs Sweet Potatoes - Nutritionist Pro Bottom line: The glycemic index misses a lot of important information. There are two nutrients the body converts into vitamin A. Bread vs. Potato: What's Worse? - YouTube It's only a. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. In a small bowl mix spices and sprinkle generously over potatoes. To me, it seems that garnets are slightly more reddish in color on the outside. The Fiber Content of Sweet Potatoes | Healthy Eating | SF Gate potatoes that you may mistake for yams at your grocery store. Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. They are all comparable in nutrition, so it really comes down to your personal preference for taste, texture and how you want to use them in your favorite recipe. 10% said they never tried purple before and couldnt answer. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. Sweet potatoes have quite a bit less protein than a traditional white potato. Dont confuse them for an Ube which is actually a yam. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. 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. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. 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. What Nutrients Are in the Skins of Sweet Potatoes? The Japanese sweet potato has more starch than other varieties. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. 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. This is the only true yam on our list and it has thicker skin than sweet potatoes. (2). It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. When comparing both potatoes, its difficult to say if one is healthier than the other. Causes less bloating when eaten in high amounts compared to oats. Flavor was not the primary goal for the production of these varieties. That doesnt mean that Beauregard, jewel, and garnet sweet potatoes dont serve their purpose in all sorts of recipes, but compared to some other varieties, their flavors and textures are mild. Their skin color is not an indication of the flesh color. One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers!