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Both regular and sweet potatoes offer you equal . Sweet, white. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. For this reason many people wonder if theyre the same or differences. They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. Both sweet potatoes and yams are nutritious, albeit completely different vegetables. Orange Olive Oil vs Soybean Oil: Which of the Oils is Better? Okinawa sweet originated in Central and South America but are locally grown in Hawaii. NUTRITION Data from Whole Foods. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! Pistachios vs Almonds: Which is Better? In sweet potato and in oatmeal most calories came from carbs. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Best Uses for Adirondack Blue Potato: Boiling, roasting, or steaming. Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. NOTICE: The information contained or presented on this website is for educational purposes only. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. NUTRITION Data from Whole Foods. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. For fries, purple potatoes have the advantage. If you are looking for one of the sweetest types of potato, then this Hernandez variety is one of the best. Also known as the Hawaiian sweet potato or the Uala, this purple tuber has light brown skin and purple flesh. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. Jewel Sweet Potatoes Although the carbs in sweet potatoes are complex and raises blood sugar more slowly. Poke a few holes into each potato and place them onto the rack. Sweet potatoes are sweeter and moister than the drier purple. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. 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. 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. National Center for Biotechnology Information. There is the Texan Cordner variety with copper-colored skin and medium orange flesh. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. Beauregards have purplish-red skin and a deep orange interior. They also provide some calcium, iron, magnesium, and folate. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. What Nutrients Are in the Skins of Sweet Potatoes? They are easier to find online. 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%. An amino acid in sweet potato may be beneficial for helping you relax. Incidentally, yams and sweet potatoes are different. Bake for 40 minutes at 350 degrees F. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. Sometimes referred to as the Ube sweet potato, this tuberous root is actually a type of purple yam. This is the only true yam on our list and it has thicker skin than sweet potatoes. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. 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"). When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. Keep them in a ventilated container like a potato keeper or burlap bag. All the varieties described below are technically sweet potatoes, though theyre often called yams. There is also an Oriental/Japanese variety with a dark purple skin and white flesh . The texture is dry but slightly creamy. "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. This oblong-shaped potato has rosy skin and medium orange flesh. 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. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. 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. Due to their different color flesh, one would think they taste different. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Coat potatoes in ghee, lay flat on a sheet pan. 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. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. Purple ones are drier, therefore, they will need longer cooking times than orange ones. The following video explains how to bake a sweet potato. 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. Pour into a baking dish. Your body converts the beta carotene into off-the-charts levels of vitamin A. The O'Henry sweet potato is incredibly versatile. So, how should you cook potatoes or sweet potatoes to get the most benefit? Thousands of different varieties exist today. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. Sweet potato virus diversity is an important factor in food security and sustainability. These fat-soluble compounds are found in the retina, lens and macula of your eyes. What Are Japanese Sweet Potatoes? To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. A Matter of Nutrition: Sweet Potato vs Potato. 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. ).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). When comparing both potatoes, its difficult to say if one is healthier than the other. Its a benign condition and it goes away when you reduce your intake. 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. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. I asked them which one do they prefer the taste of. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. NUTRITION Data from Whole Foods. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. In addition, Ill examine their benefits and if one is easier to store than the other. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin. Summary Sweet. Are Sweet Potatoes Healthier Than Regular Potatoes? This sweet potato variety gets its name from the ruby-colored skin that develops when cooked. Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. So, when I spotted these 5 varieties of sweet potatoes in Whole Foods the other day, I decided to document them with photographs and notes! 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. His years of research and knowledge inspire people to achieve their goals. this post of 66 Paleo sweet potato recipes here. Purple sweet potatoes have a firm, meaty texture. 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. Stokes from North Carolina originally but is grown commercially in Central California. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. 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. FLESH Deep purple. From the findings of the study, researchers concluded that purple sweet potato antioxidants boosted DNA synthesis and maintained cell survival and division. Sweet potatoes have a moderate glycemic index and is considered safe for most people. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. These varieties have light purple or reddish skins and sweet white flesh. SKIN Reddish/Dark Orange. Purple sweet potatoes store bought can last for about two weeks if properly stored. Watch this video to find out. A true yam has a bark-like skin with hairs. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. We recommend that you do your own independent research before purchasing anything. We Compare. Sweet potatoes are easier to find in supermarkets. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. However, there are hundreds of different types of sweet potatoes. We. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. Therefore, lets answer, is a redear sunfish the same as a bluegill? Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. Piercing . All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. The sweet potato is superior, IMO, because: 1. Plants in this family produce solanine, which is poisonous. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. No added sugar, maple syrup or honey necessary! While not inherently bad in any way, the sweet potato seems to overpower the spices. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. For reference: An average 5-inch long medium sweet potato is about 130 grams. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. TASTE Mildly sweet, and pretty moist inside. They contain 4 mg of sugar per one serving size of 110 grams. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. There have been entire years during which I've religiously baked two sweet potatoes every night, eating one piping-hot from the oven, and putting the other in the fridge overnight. You might be familiar with one or two, but there are many different varieties of sweet potatoes. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. There are so many different ways to incorporate these nutrient-dense veggies into your diet. And aside from being healthy, theyre inexpensive and versatile in meals.. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. They both provide a wide variety of vitamins, minerals and phytonutrient profile. Adirondack Blue Potato Skin Color: Dark purple skin. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. Color: Dark orange-red skins, bright orange flesh.Flavor: Sweet.Texture: Moist.Best uses: Mashing, baking. Covingtons pair well with savory herbs like cilantro, parsley or rosemary, warming spices such as cinnamon, cumin and curry powder, and staples like garlic, ginger and onions. They suggested that since white potatoes tend to be higher, they should be avoided. The traditional sweet potato and the purple sweet potato are two of the most common. Purple ones are denser requiring longer cooking times. Purple sweet potatoes cost $2 more per pound than sweet potatoes. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. You can roast sweet potatoes, use them in casseroles, or bake with them. 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. Find out how purple yams compared in my article here. Purple sweet potato is not considered to be high in sugar. Tryptophan is the precursor of serotonin and melatonin. Lets answer which is better, pistachios or almonds? Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Store them anywhere from 55F to 60F and keep them out of the refrigerator. The longer cooking time will make it moister. 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. The Japanese sweet potato has more starch than other varieties. In most Spanish speaking countries, sweet potatoes are known simply as batatas. Stokes purple sweet potatoes are one of the most popular purple cultivars. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. These are the Their moist flesh is good for baking, mashing, or frying. Many people rate Beauregard sweet potatoes as the most versatile to cook with. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. They include the classic Garnet and Jewels and are the most common sweet potato. Lets Compare. One large baked sweet potato provides about 3.6 grams of protein. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. Please help! 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. Mix well with a fork. As mentioned earlier, anthocyanins are the pigments that give red, purple, and blue fruits, plants and vegetables their rich coloring and provide anti-inflammatory benefits. Yam Soft sweet potato with a copper skin and deep orange flesh. SKIN Cream colored and pretty smooth. 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. SKIN Orange/copper. If youre substituting regular sweet for purple in a recipe, remember to shorten the cooking time. Sweet Potato vs Yam Nutrition and Benefit Differences, Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. While . 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. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. In the south, they're often favored for side dishes and desserts. Elazar Sontag is a writer from Oakland, California, living in Brooklyn. In a small bowl mix spices and sprinkle generously over potatoes. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison.