Japanese sweet potatoes are also great for gnocchi because they are low in moisture. *Percent Daily Values based on a 2,000 calorie diet. There are very few foods I cant live without. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. The texture is dry but slightly creamy. These antioxidants protect our skin from free radicals. Fat: 0 g. Total carbs: 24 g. Fiber: 4 g. Sugar: 7 g. Protein: 2 g. Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. It is, after all, my favorite fall vegetable. All nutrition data based on baked sweet potato with skin and baked white potato with skin. Sweet Potato Nutrition. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. This has reddish-purple skin and vibrant orange sweet flesh. 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. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. (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. Sweet potatoes have more tapered ends while yams have rounded ends. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. His years of research and knowledge inspire people to achieve their goals. If you have any questions about this article dont hesitate to email us. Fiber remains in the digestive tract and provides gut related health benefits. SKIN Reddish/Dark Orange. They can both be baked, roasted, mashed or grilled. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. NUTRITION Data from Whole Foods. Olive oil and soybean oil are two oils commonly mentioned. skin. 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. Coho Salmon vs King: Whats The Difference? 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. However, this changes to an intense violet-purple, almost deep blue color when cooked. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. 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. Bluegill vs Redear Sunfish Are They The Same? This versatile starchy root vegetable is identified by its rose-colored skin and intense orange flesh. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. Pour into a baking dish. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. They suggested that since white potatoes tend to be higher, they should be avoided. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. Protein There is 1.9 g of protein in a white potato versus 1.3 g protein in a sweet potato. The covington sweet potato is becoming more widely available around the country. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact Incidentally, yams and sweet potatoes are different. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. 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"). Piercing . Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. 41% said they preferred the taste of purple sweet. Certified Organic Slips. Best Uses for Adirondack Blue Potato: Boiling, roasting, or steaming. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. Depression and anxiety can contribute to difficulty sleeping. In fact, in the U.S., it is very rare to find true yams for sale in the store. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. To conduct some original research, I polled readers, clients and members of food groups. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . 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. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. 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. Potatoes and sweet potatoes are different. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. (Youre on your own for taste.). In contrast, the Stokes variety is open from September through June. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. So, when we discussed our favorite types (I know, its the sort of geeky conversation foodies indulge in! Color: Dark orange-red skins, bright orange flesh.Flavor: Sweet.Texture: Moist.Best uses: Mashing, baking. Questions about harvesting white potato vs sweet potato. To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Idaho vs Russet Potatoes Are They The Same? If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. Your body converts the beta carotene into off-the-charts levels of vitamin A. What's the Difference Between Sweet Potatoes and Yams? Hannah Sweet Potato This is definitely the faster method of cooking them. Ive shed sugar from my diet for months, and taken long (okay, long-ish) breaks from drinking. Instead, you'll find plenty of sweet potato varieties mislabeled as yams. 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? I first visited the Shoprite supermarket and these are the prices I found: I also checked Walmart and only found the regular: I then checked a specialty store (Friedas) and found the following prices: Sweet potatoes are generally available year-round, but purple sweet potatoes like the Okinawans are usually available between late summer through late spring. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Golden Sweet. Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. What Are Japanese Sweet Potatoes? Stokes purple has a moist and starchy texture and a mildly sweet floral taste. If youre interested about how pumpkin compared for health and nutrition, check out my article here. The other cultivar is from Oklahoma and is called the Cordners Red. Read More Atlantic Mackerel vs Spanish Mackerel Are They The Same?Continue, The difference between types of oats is not always immediately apparent. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. NUTRITION Data from Whole Foods. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. 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. One cup of cooked brown rice is about 195 grams. 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. 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. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. Vitamin A, fiber, and protein are three health benefits of sweet potatoes that can potentially help people with diabetes manage their blood sugar, lose weight, and reduce insulin resistance. In this article, you will find descriptions of the most popular kinds of sweet potatoes. The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. Summary Employed in a healthcare facility, he's worked with nutritionists and staff. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Lets Compare. In a separate bowl, mix topping ingredients together and top sweet potatoes. The main reason? Youll have better luck in specialty type markets selling international products. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. Sweet potatoes (Ipomoea batatas) are not a 'true' potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. Both contain soluble and insoluble fiber. When finished, they'll be creamy, smooth, and rich. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. The Japanese satsuma-imo is my absolute favorite sweet potato. They both provide a wide variety of vitamins, minerals and phytonutrient profile. It helps the body get rid of excess sodium reducing fluid build-up. In its raw state, the potato flesh has a faint white marbling effect. They have coppery skin that ranges from red to purple with deep orange flesh. 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. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? Theres a subtle starchy undertone with rich sweet flavor. Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. (1). The sweet potato ( Ipomoea batatas) is an underground tuber. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. Their skins can be various shades of brown, yellow, orange, red or purple. ).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). Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. Because of the diversity of sweet potato viruses, it is important to monitor and . Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. Both regular and sweet potatoes offer you equal . 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. The Japanese sweet potato has more starch than other varieties. So, sweet potatoes are a completely different type of vegetable from potatoes. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Sweet potatoes are sweeter and moister than the drier purple. Are Sweet Potatoes Healthier Than Regular Potatoes? Atlantic Mackerel vs Spanish Mackerel Are They The Same? 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. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. In these countries, the orange and white flesh varieties are the most popular. For reference: An average 5-inch long medium sweet potato is about 130 grams. Traditionally, Korean sweet potatoes are roasted or steamed and served as a snack. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. Furthermore, sweet potatoes are a natural sweetness. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. I asked them which one do they prefer the taste of. There are two main common variations of purple sweet potato. Keep them in a ventilated container like a potato keeper or burlap bag. Olive Oil vs Soybean Oil: Which of the Oils is Better? 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. (2), Theyre a good source of antioxidant nutrients and compounds, including vitamins A, C, E, and K. Purple types are also high in anthocyanins, flavonoids that has been shown to have beneficial effects for liver health. Neither spud is a dud, but one offers just a bit more nutrition. The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. NUTRITION Data from Whole Foods. One large baked sweet potato provides about 3.6 grams of protein. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. They are both good to eat as a part of a healthy . 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. You will learn about the color of their skin, flesh, and how they taste. Allgold is a variety of sweet potato that was developed in Oklahoma. The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. While . Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. Both are viewed as essential for global food security. For a delicious meal, pick these potatoes sweet in flavor. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. Mix well with a fork. This is a good choice of vegetable to add to stews or you can roast the sweet potatoes in the oven. They are delicious when baked, mashed, pureed or whipped. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. All types of sweet potatoes offer nutrient-dense benefits to your health. I roast them in a scorching-hot oventhough science (and our culinary team) advises against thisuntil the skin turns to a crinkly leather and the interior is a gooey, steaming mess of bubbling sugars and chewy flesh. The Carolina Ruby sweet potato is a cultivar that was developed using Beauregards. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total. His years of research and knowledge inspire people to achieve their goals. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. They are easier to find online. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Fact 2: Sweet potato And Oatmeal Nutrition Difference Policy. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. Sweet, white. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. Compared to yams, sweet potatoes are shorter. Their skins can be various shades of brown, yellow, orange, red or purple. We recommend that you do your own independent research before purchasing anything. Here are some basic instructions for each cooking method: Fill a pot with water. The Red Bliss potato is a waxy potato, which means it has a high moisture content and keeps its shape while cooking. They have a slightly sweet taste and are fairly firm inside. Watch this video to find out. Check out this post of 66 Paleo sweet potato recipes here. Redear sunfish and bluegill are different species of fish although they are from the same family. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. TASTE Pretty sweet and fairly firm inside (Hannahs are considered a dry or firm meaning that the flesh is pretty firm and dry when cooked). Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). There are two nutrients the body converts into vitamin A. Find out if Russet potatoes and Idaho potatoes are the same in my article, Idaho vs Russet Potatoes Are They The Same?