How sweet potatoes and yams compare nutritionally Sweet potato, 1/2 cup (100 grams), baked with skin: 90 calories; 0 grams fat; 20 grams carbohydrate Sweet potatoes have a bronze outer skin with anorange flesh inside. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. This is due to their drier and denser flesh. Sweet potatoes hold their sweetness consistently. So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. Learn which is the better pick. The flesh is either creamy white or bright yellow, and the potato has a sweet taste that you can enjoy just from steaming it. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. Sweet potatoes with orange flesh are rich in carotenoids. The magazine published an issue exclusively dedicated to sweet potatoes. Here are some of the most popular purple sweet potatoes that you can buy. Fact 2: Sweet potato And Oatmeal Nutrition Difference Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. Coho Salmon vs King: Whats The Difference? Lets answer, is Spanish mackerel the same as Atlantic mackerel? But back then, the sweet potato was also white or yellow in color. Purple ones are denser requiring longer cooking times. Depending on where you live, it may be difficult to find purple sweet in the local stores. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. A medium-sized (114 g) baked sweet potato provides: Calories: 103. Yam Soft sweet potato with a copper skin and deep orange flesh. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. They both provide a wide variety of vitamins, minerals and phytonutrient profile. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. 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. The fresh purple yam flesh is pale purple with white specks through it. The Covington variety of sweet potato is particularly popular in the south. Policy. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Andrews finds the purple variety to have a bit of a nutty taste, so she recommends roasting purple sweet potatoes whole and sprinkling with salt, pepper and turmeric. These orange sweet potatoes have a deliciously sweet taste and a rosy-pink skin. For this reason many people wonder if theyre the same or differences. Is a yam healthier than a sweet potato? All types of sweet potatoes offer nutrient-dense benefits to your health. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. 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. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). There is also an Oriental/Japanese variety with a dark purple skin and white flesh . 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. 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. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. The main reason? Sweet Potato vs. Butternut Squash: A Comparison. Find out if Russet potatoes and Idaho potatoes are the same in my article, Idaho vs Russet Potatoes Are They The Same? Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. Hi y'all!! All types of sweet potatoes offer nutrient-dense benefits to your health. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. To me, it seems that garnets are slightly more reddish in color on the outside. Conclusions, published in Preventive Nutrition and Food Science in June 2016, reported that all colors of potatoes were similar in polyphenol content, but the purple-fleshed potato had the highest content of anthocyanin antioxidants, while white-fleshed sweet potatoes had the lowest amount. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Can purple sweet potatoes and sweet potatoes be stored together? Purple sweet contain more of the antioxidant anthocyanin. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! The Japanese satsuma-imo is my absolute favorite sweet potato. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. When cooked, Hannah sweet potatoes have a light yellow color. Sweet potato virus diversity is an important factor in food security and sustainability. They have white skin with deep purple flesh. FLESH Orange. Store them anywhere from 55F to 60F and keep them out of the refrigerator. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. Theres also plenty of arguing over which spud is yummier, of course. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. Sweet, white. They should be kept out of the refrigerator in a dark place away from heat. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. Cook on high pressure for 15-20 minutes. Yukon Gold, white potatoes, and 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). Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. "Macronutrient-wise, both potatoes clock in at very similar values. However, true yams contain more starch and less moisture than sweet potato varieties. Theres a subtle starchy undertone with rich sweet flavor. 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. To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. He's a contributor to the Washington Post, New York Magazine, Vice, and more. Itll add some variety to your diet.. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. 2. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. Summary Download Our Essential Paleo Pantry List For Free. Boniato vs Batata It may be harder to find recipes including purple. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. 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 Jewel variety is likely what you are used to seeing and eating when you think of a classic sweet potato. All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. The dark-red skinned tubers have a long oblong shape similar to yams. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. Timest. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. 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. There are so many different ways to incorporate these nutrient-dense veggies into your diet. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. Red potato has less Sugar. Purple sweet potato is not considered to be high in sugar. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. KETO RECIPES CHANNEL: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/Is bread or potato worse for your health? 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. Purple sweet potatoes have a firm, meaty texture. Purple and regular sweet potatoes are both stored in a cool, dry, ventilated container. When looking at either one at the market, always choose large ones which feel firm. Adirondack Blue Potato Flesh Color: Dark purple flesh. Find out how white sweet potatoes compared in my comparison article. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. TASTE Very sweet and fairly firm inside. Sweet potatoes are a fantastic source of vitamins and minerals especially vitamin A. A superior sweet potato! It is, after all, my favorite fall vegetable. SKIN Deep purple. The skin is a light tan color and the flesh is creamy-white. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. In this article, you will find descriptions of the most popular kinds of 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. How to Cook Purple Yams: Baked, Boiled or Roasted, Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. 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. This variety is also called the soft sweet potato and has reddish-brown skin with bright, orange flesh. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. His years of research and knowledge inspire people to achieve their goals. 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. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. They grow in warm, temperate climates as well as in tropical regions. Their flesh is slightly stringier and more juicy than some other varieties when cooked, so they're good for mashing and incorporating into baked goods and desserts. Increased cooking times is recommended for purple. As a Certified Health Coach many of my clients ask about sweet potatoes. However, this changes to an intense violet-purple, almost deep blue color when cooked. Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. But there are several different types of sweet potatoes grown worldwide. This versatile starchy root vegetable is identified by its rose-colored skin and intense orange flesh. Sweet potato is more prolific since it has 4-10 edible roots per plant. 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. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. Beauregards will break down slightly when cooked, and when roasted, while they'll still hold their shape, they don't maintain the same chewy bite that other varieties do. Policy. A typical question asked, is soybean oil better than olive oil? Their skins can be various shades of brown, yellow, orange, red or purple. The sweet flavor of this vegetable can complement a variety of . Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. 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. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. They can store for about two weeks in the proper conditions 4. Appearance wise, they look the most like yams. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. In sweet potato and in oatmeal most calories came from carbs. 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. SKIN Reddish/Dark Orange. Thousands of different varieties exist today. We Compare. They suggested that since white potatoes tend to be higher, they should be avoided. Therefore, lets take a close loom at the prices of each potato. 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. Youll have better luck in specialty type markets selling international products. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. As a result, the sweet potatoes will be more flavorful and fresh. Keep them in a ventilated container like a potato keeper or burlap bag. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. Fat. Its a benign condition and it goes away when you reduce your intake.