Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. This sweet potato variety gets its name from the ruby-colored skin that develops when cooked. NUTRITION Data from Whole Foods. 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. Read More Atlantic Mackerel vs Spanish Mackerel Are They The Same?Continue, The difference between types of oats is not always immediately apparent. A sweet potato is the storage root of Ipomoea batatas. Their flesh becomes sweet when cooked. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? SKIN Reddish/Dark Orange. Thousands of different varieties exist today. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white potatoes. According to some studies, Hernandezs sweet potatoes have more sugar content than Beauregards, Covingtons, and Dianes. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. For reference: An average 5-inch long medium sweet potato is about 130 grams. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Phytonutrients protect plants from germs, fungi, bugs, and other threats and can also help prevent disease and keep your body working correctly. All nutrition data based on baked sweet potato with skin and baked white potato with skin. Compared to yams, sweet potatoes are shorter. Lets answer which is better, pistachios or almonds? Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. 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. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. 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. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. I lived on this island off the Southern coast of China for 3 months, and I survived in large part on sweet potatoes (in addition to salted duck eggs, roasted duck, and fresh fish!). Real yams are native to Asia and Africa, and have scaly brown skin surrounding very starchy white flesh. Lets Compare. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. 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. While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. Their starchy flesh takes on a sweet and malty flavor when cooked. Therefore, lets answer, is a redear sunfish the same as a bluegill? NUTRITION Data from Whole Foods. While both potatoes are rich in vitamin C, copper, vitamin B6, fiber, and potassium, potatoes are ahead in manganese, and sweet potatoes are ahead in iron. One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. Advertising on our site helps support our mission. (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. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? This makes Creamsicles a good choice in the kitchen to make fries, boil, or use in stews and casseroles. 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. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. The average price for purple sweet potatoes is $2.99 per pound. Okinawans are a locally grown staple of Hawaii It's only a. 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. 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. 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. I asked them which one do they prefer the taste of. Employed in a healthcare facility, he's worked with nutritionists and staff. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. 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. And if you want to prepare them a different way, here are some of our favorite recipes: Paleo Brussels Sprouts Recipe with Lemon, Bacon, and Sweet Potatoes Recipe, Walnut & Coconut Whipped Sweet Potato Casserole, Post Workout Sweet Potato Coffee Protein Shake. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. Appearance wise, they look the most like yams. From sweet potato fries to baby food, there are hundreds of entries containing the orange type, but nothing for the white, yellow, and purple varieties. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. (2). If you spend any time in Hawaii, you'll find these sweet potatoes incorporated into some of the most delicious potato salads around, dressed generously with my favorite condiment: mayonnaise. So, sweet potatoes are a completely different type of vegetable from potatoes. Its flesh is a light color and is dry and starchy. Is it correct? 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. 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. Save my name, email, and website in this browser for the next time I comment. Potatoes ( Solanum tuberosum) are in the Solanaceae family, related to tomatoes, peppers, and eggplant along with deadly nightshade. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels (we'll get to those in a moment). The Red Bliss potato is a waxy potato, which means it has a high moisture content and keeps its shape while cooking. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. Poke a few holes into each potato and place them onto the rack. Plants in this family produce solanine, which is poisonous. In its raw state, the potato flesh has a faint white marbling effect. 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! Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? 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). Unlike most other sweet potatoes, this Japanese variety has drier flesh. Policy. On the other hand, purple potatoes are richer in anthocyanins. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. These are the Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. FLESH Deep orange. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. However, this changes to an intense violet-purple, almost deep blue color when cooked. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. 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. In a separate bowl, mix topping ingredients together and top sweet potatoes. Most notably, Beta Carotene, which is easily absorbed by the body. There are a few things you should consider before substituting these vegetables in recipes. These help keep systolic and diastolic blood pressure lower9. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. 3. TASTE Very sweet and fairly firm inside. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Use them both. Stokes from North Carolina originally but is grown commercially in Central California. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. They have coppery skin that ranges from red to purple with deep orange flesh. Jewel Sweet Potatoes This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. Keeping them in the refrigerator produces a hard center and an unpleasant taste. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Potato, potahto. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Purple sweet potato is not considered to be high in sugar. The following video explains how to bake a sweet potato. 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). Because of the diversity of sweet potato viruses, it is important to monitor and . To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. If you're looking to show off that beautiful purple hue, she suggests steaming them and pureeing them into a smoothie or soup. Sweet potatoes are a little sweeter than purple which have a milder flavor. The following table is a side-by-side comparison of the nutrients: Sweet Potato Cooked (100 g) Russet Potato Cooked (100 g) Calories: 90: 95: Protein: 2.01 g: 2.63 g: Carbohydrates: 20.7 g: 21.4 g: Fiber: 3.3 g: 2.3 g: Fat: 0.15 g . You can roast sweet potatoes, use them in casseroles, or bake with them. Braising these taters, or cooking them low and slow, gives them a silky texture. It helps the body get rid of excess sodium reducing fluid build-up. Other differencesbetween sweet potatoes and purple sweet potatoes: This article will compare in complete detail including their nutrients, tastes, costs and whether one can substitute for the other in recipes. White potatoes score the highest at 75. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. 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). (6). Adirondack Blue Potato Flesh Color: Dark purple flesh. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. *Percent Daily Values based on a 2,000 calorie diet. Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Beta carotene and vitamin A. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. The flesh is dryer in texture and tastes starchier than other types. All types of sweet potatoes offer nutrient-dense benefits to your health. Lower GI than oats. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. Depending on where you live, it may be difficult to find purple sweet in the local stores. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. 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. Weekly meal plans and shopping lists - 30 or few er ingredients per week - Full Nutritional Data - 100% Paleo. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. 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 are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. Sweet potatoes are native to tropical countries in Central and South America. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. 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. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. Let's take a look at the nutrients contained in each potato. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. 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. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance.
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