You can use an electric beater if you'd like. Sweet potatoes come in a variety of colors, both inside and out. 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. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. Store them anywhere from 55F to 60F and keep them out of the refrigerator. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolics, antioxidant content and total soluble dietary fiber. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. For example, what is the actual difference between oatmeal and oat bran? You can roast sweet potatoes, use them in casseroles, or bake with them. Though they can get watery, jewels and Beauregards are both excellent all-purpose sweet potatoes. There are so many different ways to incorporate these nutrient-dense veggies into your diet. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. We do not endorse non-Cleveland Clinic products or services. These include: All purples can be easily made and still retain their rich purple color even when cooked. For a delicious meal, pick these potatoes sweet in flavor. 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. The popular Hannah batata (sweet potato) has light tan skin and yellow 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. Sweet Potato vs. Butternut Squash: A Comparison. Traditional potatoes the kinds used to make fries, potato mash, and roast potatoes are from the nightshade family Solanaceae. While . The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. While not inherently bad in any way, the sweet potato seems to overpower the spices. The quantity needed in recipes doesnt change when substituting one potato for the other. They suggested that since white potatoes tend to be higher, they should be avoided. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. FLESH Deep orange. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. 7. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. So does that mean you should skip white potatoes? 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Lets answer, is Spanish mackerel the same as Atlantic mackerel? The flesh varies, too, and can be creamy white,. Sweet potatoes are a little sweeter than purple which have a milder flavor. The big difference between the two is the skin color: Japanese sweet potatoes have a pinkish brown skin and the outer skin of a boniato is light tan. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. Whatever your taste, trying different kinds of sweet potatoes can be a delicious culinary experience. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. These orange sweet potatoes have a deliciously sweet taste and a rosy-pink skin. Sweet Potato vs Russet Potato Nutritional Content. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. Can purple sweet potatoes and sweet potatoes be stored together? King and Coho salmon are both great for high-quality meals, but its important to understand their differences. Color: Light brown skins, white flesh.Flavor: Sweet.Texture: Dense, firm, creamy.Best uses: Roasting, mashing. King and Coho salmon vary in size, flavor, and, Read More Coho Salmon vs King: Whats The Difference?Continue, As a Certified Health Coach informing clients about different nuts is part of my job. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. 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. They contain 4 mg of sugar per one serving size of 110 grams. Jewel Sweet Potatoes Is a yam healthier than a sweet potato? For reference: An average 5-inch long medium sweet potato is about 130 grams. 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). Please help! See tables below to compare sweet potato with oatmeal in details. (2). Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? Bluegill vs Redear Sunfish Are They The Same? When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. Youll have better luck in specialty type markets selling international products. Enter the white sweet potato. 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. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. 10% said they never tried purple before and couldnt answer. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. Lets examine the different taste and texture of each sweet potato. They have a slightly sweet taste and are fairly firm inside. Policy. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Andrews loves using Hannahs for a simple side of mashed sweet potatoes because their flavor is sweet enough all you need is a little dab of butter. Covingtons have a moist and creamy texture with a malty sweet flavor when cooked. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? Better to flavor your tuber with fresh herbs or low-fat yogurt. The flesh varies, too, and can be creamy white, vibrant . 6 slips for $10.00, 12 slips for $17.50, 25 slips for $32.00 Back in 2023 thanks to Yanna Fishman, Yanna's strain appears more white skinned. Because of the diversity of sweet potato viruses, it is important to monitor and . These sweet potatoes are much denser than most of the orange varieties, and starchier, too. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. Download Our Essential Paleo Pantry List For Free. Poke a few holes into each potato and place them onto the rack. When comparing both potatoes, its difficult to say if one is healthier than the other. So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work (you can mash cooked sweet potatoes easily), in others it won't (good luck frying them to the same crispy crunch). Compared to yams, sweet potatoes are shorter. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. Color: Purplish-red skins, deep orange flesh.Flavor: Sweet.Texture: Slightly stringy, juicy when cooked.Best uses: Mashing and in baked goods and desserts (candied yams, biscuits). Korean sweet potatoes are some of the best examples of these Asian vegetables. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. They need to be baked for approximately 90 to 120 minutes at 350 degrees. 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. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. NUTRITION Data from Whole Foods. This variety is also called the soft sweet potato and has reddish-brown skin with bright, orange flesh. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. NUTRITION Data from Whole Foods. 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. TASTE Very sweet and fairly firm inside. What Nutrients Are in the Skins of Sweet Potatoes? Magnesium plays an essential role in nerve transmission and muscle contraction, which may be why it has been studied for its potential to prevent and treat neurological disorders, according to a review in Nutrients, published in June 2018. Find out if Russet potatoes and Idaho potatoes are the same in my article, Idaho vs Russet Potatoes Are They The Same? The Covington variety of sweet potato is particularly popular in the south. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. They're perfect for roasting whole or sliced into fries. Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your bodys cells from damage and diseases like cancer. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. So, sweet potatoes are a completely different type of vegetable from potatoes. Directions Pre-heat oven to 400F. Allgold is a variety of sweet potato that was developed in Oklahoma. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Place the potatoes either into the water or onto a steaming rack. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total. Uses: Sweet Potatoes go well with meat, poultry, fish and seafood. Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. 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 The skin is a light tan color and the flesh is creamy-white. Find out how white sweet potatoes compared in my comparison article. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. This is simply a buildup of betacarotene. Cleveland Clinic 1995-2023. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. "Macronutrient-wise, both potatoes clock in at very similar values. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. Red Bliss Potatoes. Golden Sweet. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Even though your local store may have tubers named yams, chances are that they are one of the many kinds of sweet potato. Coat potatoes in ghee, lay flat on a sheet pan. 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. 2. 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. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. 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. 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. In most Spanish speaking countries, sweet potatoes are known simply as batatas. 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. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. They're even more moist than jewels or Beauregards, which makes them great for baking projects; they're our ideal sweet potato for pie, mashed sweet potato casserole, and nice and simple mashed sweet potatoes. Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. 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. Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. Use them both. They also vary significantly in size, growing up to 150 pounds. Most people may think they are a member of the potato family 1. Neither spud is a dud, but one offers just a bit more nutrition. In some countries, purple sweet potatoes are used to color toppings on baked goods. These are the Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. What's the Difference Between Pastrami and Montreal Smoked Meat. 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. Want more Paleo sweet potato recipes? But there are several different types of sweet potatoes grown worldwide. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Its flesh is a light color and is dry and starchy. and are quickly gaining in popularity in the U.S. because of their unique color. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. Another of the most popular varieties of sweet potato is the delicious Covington cultivar. 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. 41% said they preferred the taste of purple sweet. Appearance wise, they look the most like yams. 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. Braising these taters, or cooking them low and slow, gives them a silky texture. Known as either Jersey or Yellow Jersey sweet potatoes, these vegetables have a golden-yellow skin that often fades to tan after they've been stored for a bit. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. These varieties have light purple or reddish skins and sweet white flesh. The two most common white-fleshed sweet potatoes are Boniato, also called batata, or Cuban sweet potato, and the Japanese sweet potato, also called the satsuma-imo. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Their skin color is not an indication of the flesh color. Traditionally, Korean sweet potatoes are roasted or steamed and served as a snack. Due to their different color flesh, one would think they taste different. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. 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. Beta carotene and vitamin A. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. Lets CompareContinue. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. Their moist flesh is good for baking, mashing, or frying. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. Here are some of the most popular purple sweet potatoes that you can buy. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. They should be kept out of the refrigerator in a dark place away from heat. Increased cooking times is recommended for purple. Ipomoea batatas is the botanical name for all varieties of sweet potato. It's also because white potatoes are, well, white. Purple sweet potatoes and sweet potatoes can be stored together in a cool, dark place at a temperature between55F and 60F. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. Think of all-purpose potatoes as the ultimate workhorse, they have medium starch and medium moisture content. You will learn about the color of their skin, flesh, and how they taste. Keeping them in a dark, cool place away from heat will make them last longer. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. The purple color comes from pigments called anthocyanins which are powerful antioxidants. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. We prefer Yukon Gold, an all-purpose variety, for mashed potatoes. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. SKIN Deep purple. Its a benign condition and it goes away when you reduce your intake. These fat-soluble compounds are found in the retina, lens and macula of your eyes. 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. Covingtons have a distinct rose-colored skin that is often speckled with small spots and super sweet firm, dense bright orange flesh that stays vibrant when cooked. Cleveland Clinic is a non-profit academic medical center. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. Hannah sweet potatoes are perfect mashed as a side. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. Their skins can be various shades of brown, yellow, orange, red or purple. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. They can store for about two weeks in the proper conditions 4. 3. All nutrition data based on baked sweet potato with skin and baked white potato with skin. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. 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. 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. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. Hannah Sweet Potato Instead, you'll find plenty of sweet potato varieties mislabeled as yams. They grow in warm, temperate climates as well as in tropical regions. They have tapered ends, a slight curve to the overall shape and are small to medium in size. They include the classic Garnet and Jewels and are the most common sweet potato. NUTRITION Data from Whole Foods. His years of research and knowledge inspire people to achieve their goals. Purple sweet contain more of the antioxidant anthocyanin. Their skins can be various shades of brown, yellow, orange, red or purple. TASTE Not very sweet, and pretty dry inside. Adirondack Blue Potato Flesh Color: Dark purple flesh. Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min exact time depends on how large the potato is). There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but its hard to find most of them in the store. The flesh is vibrant purple that has a dry starchy texture. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. To me, it seems that garnets are slightly more reddish in color on the outside. This oblong-shaped potato has rosy skin and medium orange flesh. Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. 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. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. A true yam has a bark-like skin with hairs. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Let's take a look at the nutrients contained in each potato. That's thanks to early 20th-century Southern farmers, who began using "yam" to refer to the newer, orange-fleshed varieties of sweet potatoes they were cultivating, as a way to differentiate their product from the white-fleshed sweet potatoes Americans were already familiar with. Sweet potatoes are a popular vegetable in North America where they are also called yams. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. 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. If youre looking for ideas for healthier potato or sweet potato dishes, here are a few to try: Cleveland Clinic is a non-profit academic medical center. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. "Both terms are correct though. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. Plants in this family produce solanine, which is poisonous. Sweet, white. The texture is dry but slightly creamy. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. This is identified by its elongated shape, deep purple skin, and soft white flesh.

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