The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. Idaho vs Russet Potatoes Are They The Same? 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). Sweet potatoes contain Potato Vs Sweet Potato - Carbs Content When comparing strictly on carb content, both potatoes and sweet potatoes both have the exact same amount of carbs at 21g. They have a stringy, soft, crumbly texture. They are easier to find online. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . Sweet Potato vs. Potato: What's the Difference? - Healthline Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? ).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). Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. Sometimes, this sweet potato cultivar is sold as garnet yams in the U.S. The other cultivar is from Oklahoma and is called the Cordners Red. Yams vs Sweet Potatoes: What Are The Differences & Similarities? They have coppery skin that ranges from red to purple with deep orange flesh. Thats bad news given the amount of French fries and potato chips in many diets. Enter the white sweet potato. Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. 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. Lets examine the different taste and texture of each sweet potato. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. Both are viewed as essential for global food security. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. While . These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. He's a contributor to the Washington Post, New York Magazine, Vice, and more. 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. (5), Although sweet potatoes are high in starch, they are considered a low-glycemic index (GI) food by the American Diabetes Association, with a GI under 55, making them one of the safer sources of carbohydrate for people with blood sugar issues. The O'Henry sweet potato is incredibly versatile. The covington sweet potato is becoming more widely available around the country. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. In sweet potato and in oatmeal most calories came from carbs. flesh: These types of sweet potatoes normally have rose or reddish colored skin. However, this changes to an intense violet-purple, almost deep blue color when cooked. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. SKIN Cream colored and pretty smooth. 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! 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. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. 7. One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. This makes Creamsicles a good choice in the kitchen to make fries, boil, or use in stews and casseroles. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. Read more: 8 Warning Signs of Depression You Shouldn't Ignore. 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. Sweet Potatoes vs. Yams vs. White Potatoes - thenutritionwatchdog.com Coat potatoes in ghee, lay flat on a sheet pan. Want more Paleo sweet potato recipes? Elazar Sontag is a writer from Oakland, California, living in Brooklyn. Atlantic Mackerel vs Spanish Mackerel Are They The Same? Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. Sweet Potato vs. Russet Potato: Whats The Difference? 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. Golden Sweet. A typical question asked, is soybean oil better than olive oil? Causes less bloating when eaten in high amounts compared to oats. 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). These are what you typically find in the grocery store, even if the label says yam. 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. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. You can purchase them all year round, and the most common types in the U.S. are the: These three are the most common and usually have orange, rose, or reddish-colored skin. Types of Sweet Potatoes: Japanese, Hannah, Jersey and More - Leafy Place Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. The Health Benefits of Sweet vs. Regular Potatoes - HuffPost The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. Its flesh is a light color and is dry and starchy. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Bottom line: The glycemic index misses a lot of important information. While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. 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. In these countries, the orange and white flesh varieties are the most popular. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Find out how purple yams compared in my article here. Difference Between Potato and Sweet Potato (Youre on your own for taste.). Pistachios vs Almonds: Which is Better? One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. Because of the diversity of sweet potato viruses, it is important to monitor and . The magazine published an issue exclusively dedicated to sweet potatoes. 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. 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. Ironically, when you want a classic baked sweet potato, with a crisp skin and fluffy orange flesh, or sweet potatoes for Thanksgiving sweet potato casserole, what you should buy will be probably labeled yam. Flavor was not the primary goal for the production of these varieties. That doesnt mean that Beauregard, jewel, and garnet sweet potatoes dont serve their purpose in all sorts of recipes, but compared to some other varieties, their flavors and textures are mild. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. 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. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. White potatoes score the highest at 75. However, it still has a sweet nutty taste that is common to all types of sweet potato. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. Itll add some variety to your diet.. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. 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. In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. 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. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. 7 Types of Sweet Potatoes and the Best Ways To Cook Them | Livestrong.com 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. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. 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. Appearance wise, they look the most like yams. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. Protein There is 1.9 g of protein in a white potato versus 1.3 g protein in a sweet potato. This is a good choice of vegetable to add to stews or you can roast the sweet potatoes in the oven. Potatoes vs Sweet Potatoes - Nutritionist Pro These are the Thousands of different varieties exist today. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. The moist orange flesh is perfect for baking and using in desserts. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. In some countries, purple sweet potatoes are used to color toppings on baked goods. The Jewel variety is likely what you are used to seeing and eating when you think of a classic sweet potato. If you have a local farm or roadside stand close by, buy them there. White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. 2. But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. 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. Depression and anxiety can contribute to difficulty sleeping. SKIN Reddish/Dark Orange. A Matter of Nutrition: Sweet Potato vs Potato. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. 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. FLESH Deep orange. Sweet Potato Nutrition. In a separate bowl, mix topping ingredients together and top sweet potatoes. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. Pour into a baking dish. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. The Best Way to Cook Whole Sweet Potatoes, Potatoes 101: All You Need to Know About Common Spuds, Trevisano Radicchio Salad With Satsumas, Pistachios, and Calabrian Chile Vinaigrette, Austrian-Style Potato Salad (Erdpfelsalat) Recipe, Thanksgiving Stuffed Roast Pumpkins Recipe, Roasted Frozen Sweet Potatoes With Whipped Crme Frache and Granola, Roasted Pumpkin Soup With Brown Butter and Thyme Recipe, The Serious Eats Guide to Shopping for Asian Noodles, In Season: Sweet Potatoes, For Breakfast, Lunch, Dinner, or Dessert, A Beginner's Guide to Olives: 14 Varieties Worth Seeking Out. This has reddish-purple skin and vibrant orange sweet flesh. 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. One large baked sweet potato provides about 3.6 grams of protein. What's the Difference Between Sweet Potatoes and Yams? 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. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. So, sweet potatoes are a completely different type of vegetable from potatoes. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. NUTRITION Data from Whole Foods. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. 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. Download Our Favorite Paleo Recipes For Free. Red potato has less Sugar. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. In addition, a review published in the Annals of Neurology in November 2012 concluded that carotenoids may play a role in preventing or delaying Lou Gehrig's disease (ALS). They need to be baked for approximately 90 to 120 minutes at 350 degrees. You will learn about the color of their skin, flesh, and how they taste. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. So if youre looking to keep your diet low in carbs, you might want to look for other alternatives lower on the glycemic index. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Roast at 400F for 25 minutes, broil for 5 minutes. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. 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. Keep them in a ventilated container like a potato keeper or burlap bag. In most Spanish speaking countries, sweet potatoes are known simply as batatas. These fat-soluble compounds are found in the retina, lens and macula of your eyes. 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. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. They have tapered ends, a slight curve to the overall shape and are small to medium in size. Potatoes and sweet potatoes are different. Purple ones are denser requiring longer cooking times. Sweet potatoes have more tapered ends while yams have rounded ends. The Confusion of Yams vs Sweet Potatoes Comes from Slave Trade Chan: "The Nutrition Source: Vitamin A", Annals of Neurology : "Intakes of Vitamin C and Carotenoids and Risk of Amyotrophic Lateral Sclerosis: Pooled Results from 5 Cohort Studies", Food and Nutrition Research: "Anthocyanidins and Anthocyanins: Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits", Preventive Nutrition and Food Science: "Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.)", Academy of Nutrition and Dietetics: "5 Top Foods for Eye Health", Current Developments in Nutrition: "Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study", Harvard Health: "Top Foods to Help Protect your Vision", Food & Nutrition Research: "The Influences of Purple Sweet Potato Anthocyanin on the Growth Characteristics of Human Retinal Pigment Epithelial Cells", Nutrients: "The Role of Magnesium in Neurological Disorders", MMW Fortschritte Der Medizin: "Long-Term HRV Analysis Shows Stress Reduction by Magnesium Intake", Nutrients: "Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis".

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