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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. A superior sweet potato! In fact, in the U.S., it is very rare to find true yams for sale in the store. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. 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. Olive oil and soybean oil are two oils commonly mentioned. But in the end, it comes down to personal preference., Her best advice? Perhaps unsurprisingly, boiled sweet potatoes contain more than 14 times the amount of sugar of regular boiled potatoes (11.6g compared to 0.8g per 100g). Learn which is the better pick. Find out how Russet compared to Yukon Gold Potatoes in my latest article, Yukon Gold Potato vs Russet Potato: Whats The Difference? 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. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. The Covington variety of sweet potato is particularly popular in the south. The average price for purple sweet potatoes is $2.99 per pound. Keeping them in the refrigerator produces a hard center and an unpleasant taste. Their skin can be shades of dark red, purple, or dark brown. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Yam Soft sweet potato with a copper skin and deep orange flesh. Red potato has less Sugar. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. 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 mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Over the course of my years of near-religious sweet potato consumption, I've bought pretty much every shape and shade of sweet potato on grocery store shelves. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. National Center for Biotechnology Information. Blood sugar and the glycemic index. Uses: Sweet Potatoes go well with meat, poultry, fish and seafood. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. These spuds are high in anthocyanins, which is the same antioxidant found in blueberries that gives both their purple hue, per the Institute of Physics (IOP). Sweet potato has 86 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 26%. All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. To call them sloppy would be an understatement. These are the Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Policy. This is the only true yam on our list and it has thicker skin than sweet potatoes. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. FLESH Deep purple. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. Lets Compare. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. All Rights Reserved. Sweet potatoes hold their sweetness consistently. Their skins can be various shades of brown, yellow, orange, red or purple. The articles rely on scientific studies, medical associations and professional experience. There is also some confusion if sweet potatoes are a type of true potato. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. So does that mean you should skip white potatoes? Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. Furthermore, sweet potatoes are a natural sweetness. Purple sweet potatoes have a beige outer skin with a purple flesh inside. Adirondack Blue Potato Flesh Color: Dark purple flesh. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. Therefore, lets take a close loom at the prices of each potato. Roast at 400F for 25 minutes, broil for 5 minutes. However, this changes to an intense violet-purple, almost deep blue color when cooked. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. 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. They should be kept out of the refrigerator in a dark place away from heat. Their skin color is not an indication of the flesh color. These are often grown in lesser quantities and popular with home gardeners. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. Sweet. We do not endorse non-Cleveland Clinic products or services. 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). Is a yam healthier than a sweet potato? If you are making pie, the purple sweet may lack the sweetness needed. Their flesh becomes sweet when cooked. Sweet potatoes are a popular vegetable in North America where they are also called yams. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Olive oil is better than soybean oil due to its higher percentage of minerals, antioxidants and healthy monounsaturated, Read More Olive Oil vs Soybean Oil: Which of the Oils is Better?Continue. Coat potatoes in ghee, lay flat on a sheet pan. Sweet potato is more prolific since it has 4-10 edible roots per plant. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. As a Certified Health Coach many of my clients ask me about fish including mackerel. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. Download Our Favorite Paleo Recipes For Free. 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. 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. To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. Keia explained that all three of the popular orange varieties I'd decided to include in this guide were designed first and foremost with production in mind. Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." In fact, a medium potato contains twice as much potassium as a medium banana. This is simply a buildup of betacarotene. While swapping these into recipes that call for orange sweet potatoes is a fun way to add a burst of color, their mild flavor and dense texture makes a one-for-one substitution tricky. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. The magazine published an issue exclusively dedicated to sweet potatoes. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. They include the classic Garnet and Jewels and are the most common sweet potato. One cup of cooked brown rice is about 195 grams. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. Color: Light brown skins, white flesh.Flavor: Sweet.Texture: Dense, firm, creamy.Best uses: Roasting, mashing. The skin is a light tan color and the flesh is creamy-white. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. 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. Golden Sweet - Mid-season. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. Find out about the different types of sweet potatoes like Jewel, Garnett and Japanese as well as how they differ in taste and texture, and how to cook them. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Its a benign condition and it goes away when you reduce your intake. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. Sweet potato skins can be in a range of colors such as pink, red, orange, creamy white, copper, and light tan. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. These fat-soluble compounds are found in the retina, lens and macula of your eyes. NUTRITION Data from Whole Foods. 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. Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. 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. He's a contributor to the Washington Post, New York Magazine, Vice, and more. You can use an electric beater if you'd like. What Nutrients Are in the Skins of Sweet Potatoes? So, sweet potatoes are a completely different type of vegetable from potatoes. 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. Start by thoroughly scrubbing it under cool water with a stiff-bristled scrub brush to remove any caked-on dirt. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. skin. Please help! When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. Many sweet potatoes are marketed as yams. 7. Sweet potatoes have a bronze outer skin with anorange flesh inside. Cleveland Clinic is a non-profit academic medical center. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. A medium-sized (114 g) baked sweet potato provides: Calories: 103. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. The Jewel variety is likely what you are used to seeing and eating when you think of a classic sweet potato. Advertising on our site helps support our mission. Sweet potatoes are a type of root vegetable that look and taste different from regular potatoes. Allgold is a variety of sweet potato that was developed in Oklahoma. NUTRITION Data from Whole Foods. 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. They are native to the Americas but grown in many parts of the world. The O'Henry sweet potato is incredibly versatile. One cup of cooked white rice is about 158 grams. Because of their denseness, these sweet potatoes take longer than some other varieties to cook, but the wait is well worth it. Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white potatoes. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. SKIN Purple and fairly smooth. For this reason many people ask, which sweet potato is healthier? Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. Because of the diversity of sweet potato viruses, it is important to monitor and . 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? Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. They have white skin with deep purple flesh. Purple sweet contain more of the antioxidant anthocyanin. If you have any questions about this article dont hesitate to email us. Red Bliss Potatoes. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. My friend, who is living in Okinawa, expressed the same problem. Here are some of the most popular purple sweet potatoes that you can buy. Golden Sweet. In addition, Ill examine their benefits and if one is easier to store than the other. Directions Pre-heat oven to 400F. A typical question asked, is soybean oil better than olive oil? This has reddish-purple skin and vibrant orange sweet flesh. 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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. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. Beauregards have purplish-red skin and a deep orange interior. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. Causes less bloating when eaten in high amounts compared to oats. The Japanese sweet potato is perfect for braising, boiling or stir-frying. Okinawans are a locally grown staple of Hawaii These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. Brinkley White sweet potatoes have creamy white skin and white potato flesh. Lets answer, is Spanish mackerel the same as Atlantic mackerel? 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. Here are some basic instructions for each cooking method: Fill a pot with water. Sweet potatoes have more tapered ends while yams have rounded ends. 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. Nutrition: Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. As with all varieties of sweet potato, these are rich in fiber and vitamin C. Creamsicle sweet potatoes get their name from the cream-colored skins and extremely sweet flesh. Sweet potato is a major staple crop that is grown in many parts of the world, and there are many different sweet potato viruses that can cause disease and reduce crop yields. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. A humid basement or root cellar is the best area. They also provide some calcium, iron, magnesium, and folate. 17. The traditional sweet potato and the purple sweet potato are two of the most common. When finished, they'll be creamy, smooth, and rich. In some countries, purple sweet potatoes are used to color toppings on baked goods. 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. 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. The quantity needed in recipes doesnt change when substituting one potato for the other. Traditionally, your sweet potatoes have copper-color, brown, or purplish-red skin, and the flesh is a vibrant orange. So, how should you cook potatoes or sweet potatoes to get the most benefit? The fresh purple yam flesh is pale purple with white specks through it. 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. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. 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. However, there are hundreds of different types of sweet potatoes. 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. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. They are delicious when baked, mashed, pureed or whipped. Save my name, email, and website in this browser for the next time I comment. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). If youre interested about how pumpkin compared for health and nutrition, check out my article here. All types of sweet potatoes offer nutrient-dense benefits to your health. Can purple sweet potatoes and sweet potatoes be stored together? Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . There are two main common variations of purple sweet potato. 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. 4. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. The flesh is either creamy white or bright yellow, and the potato has a sweet taste that you can enjoy just from steaming it. Their skins can be various shades of brown, yellow, orange, red or purple. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. 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. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. 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. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. Compared to yams, sweet potatoes are shorter. Sweet potatoes with orange flesh are rich in carotenoids. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. In a small bowl mix spices and sprinkle generously over potatoes. When roasted, their exterior crisps up while the interior remains creamy. Many people rate Beauregard sweet potatoes as the most versatile to cook with. One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. Purple potato may be more difficult to find in traditional supermarkets. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. In contrast, the Stokes variety is open from September through June. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Purple are starchier than the orange. We. You can find an email on ourcontact page. We recommend that you do your own independent research before purchasing anything. If you have a local farm or roadside stand close by, buy them there. (2). Sweet, white. 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. FLESH Cream/whitish colored that becomes yellow when baked. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. They suggested that since white potatoes tend to be higher, they should be avoided. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. A sweet potato is the storage root of Ipomoea batatas. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. 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. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family.