Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. this post of 66 Paleo sweet potato recipes here. Okinawans are a locally grown staple of Hawaii Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. 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. Brinkley White sweet potatoes have creamy white skin and white potato flesh. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. To conduct some original research, I polled readers, clients and members of food groups. Many types of sweet potato from Asia have dark-colored 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. It's not always easy to tell varieties of orange sweet potatoes apart. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. Purple potato may be more difficult to find in traditional supermarkets. Sweet potatoes contain more beta-carotene than purple sweet potatoes. My friend, who is living in Okinawa, expressed the same problem. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. Jewel Sweet Potatoes Sweet Potato vs Potato: Which Is Better for You? - BioTrust 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. The Caiapo contained also has a positive effect on the cholesterol level. flesh: These types of sweet potatoes normally have rose or reddish colored skin. Traditionally, Korean sweet potatoes are roasted or steamed and served as a snack. If you have a local farm or roadside stand close by, buy them there. 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"). 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. All potato varieties provide a good amount of potassium. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. Sweet potatoes have quite a bit less protein than a traditional white potato. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. As a result, the sweet potatoes will be more flavorful and fresh. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. 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. Lets Compare. We recommend that you do your own independent research before purchasing anything. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. Your body converts the beta carotene into off-the-charts levels of vitamin A. These include: All purples can be easily made and still retain their rich purple color even when cooked. In this article, you will find descriptions of the most popular kinds of sweet potatoes. Olive oil and soybean oil are two oils commonly mentioned. What's the Difference Between Sweet Potatoes and Yams? The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. 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. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. 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. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. Here are some basic instructions for each cooking method: Fill a pot with water. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. So, how should you cook potatoes or sweet potatoes to get the most benefit? Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. 17. Sweet potatoes come in a variety of colors, both inside and out. Lower GI than oats. Potatoes vs Sweet Potatoes - We Compare them 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. This sweet tuber has tan-colored skin and mildly sweet yellow-orange flesh. 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. One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. The traditional sweet potato and the purple sweet potato are two of the most common. Which Sweet Potato Is the Healthiest? | livestrong For fries, purple potatoes have the advantage. Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. The Japanese sweet potato is perfect for braising, boiling or stir-frying. The fresh purple yam flesh is pale purple with white specks through it. SKIN Cream colored and pretty smooth. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. The price may sway your decision about one to use. TASTE Not very sweet, and pretty dry inside. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. Beauregards have purplish-red skin and a deep orange interior. Sweet Potato Vs. Potato: Glycemic Index, Nutrition, & Carbs - Swolverine 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. They also vary significantly in size, growing up to 150 pounds. Orange Sweet Potato vs. Butternut Squash: A Comparison. 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. 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. NUTRITION Data from Whole Foods. You can find an email on ourcontact page. skin. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. What's the Difference Between Yams and Sweet Potatoes? - Food Network Some of the publications of DOST are spelled "sweet potato" and "sweetpotato." One Facebook user explained that both spelling styles are correct. Purple Sweet Potato vs Sweet Potato: What's The Difference? Yams Sweet Potatoes vs. - Difference Between Sweet Potatoes and Yams It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. FLESH Orange. This has reddish-purple skin and vibrant orange sweet flesh. Sweet potatoes have a bronze outer skin with anorange flesh inside. Find out how white sweet potatoes compared in my comparison article. See tables below to compare sweet potato with oatmeal in details. Sweet Potato vs Yam: Are They The Same Thing? - WebstaurantStore Depending on where you live, it may be difficult to find purple sweet in the local stores. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. 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. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. FLESH Whitish flesh that turns golden when baked. They are easier to find online. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. Sweet Potato vs. Potato: Are Sweet Potatoes Really Healthier? Yams are an important part of West African food . Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. These are the KETO RECIPES CHANNEL: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/Is bread or potato worse for your health? What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. These antioxidants protect our skin from free radicals. Stokes from North Carolina originally but is grown commercially in Central California. Sweet vs. regular potatoes: - Precision Nutrition However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. Questions about harvesting white potato vs sweet potato White sweet potatoes have light brown skin with pale flesh. The other cultivar is from Oklahoma and is called the Cordners Red. Sweet potatoes with orange flesh are rich in carotenoids. (1), They are also a great source of high-quality protein, meaning that it contains all the essential amino acids your body needs even though the absolute amount of protein is fairly low. The Best Types of Sweet Potatoes for Roasting - Real Simple So if youre looking to keep your diet low in carbs, you might want to look for other alternatives lower on the glycemic index. What Nutrients Are in the Skins of Sweet Potatoes? The glycemic index (GI) measures how various foods can increase or decrease your blood sugar level. Lets CompareContinue. 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. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. Sweet Potatoes 101: Nutrition Facts and Health Benefits 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. Yam Vs. Sweet Potato - Answer All Your Questions 2023 One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. 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. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. Most notably, Beta Carotene, which is easily absorbed by the body. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. Sweet potatoes are a popular vegetable in North America where they are also called yams. Potato vs. sweet potato: which is healthier? | body+soul - bodyandsoulau 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. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. 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. SKIN Reddish/Dark Orange. Causes less bloating when eaten in high amounts compared to oats. All types of sweet potatoes offer nutrient-dense benefits to your health. Employed in a healthcare facility, he's worked with nutritionists and staff. NOTICE: The information contained or presented on this website is for educational purposes only. Sweet Potato Vs. Potato: Why Sweet Potatoes Are Healthier - Insider Find out how Russet compared to Yukon Gold Potatoes in my latest article, Yukon Gold Potato vs Russet Potato: Whats The Difference? Because of their denseness, these sweet potatoes take longer than some other varieties to cook, but the wait is well worth it. 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). The Thanksgiving pie showdown: Pumpkin vs. Sweet Potato This is simply a buildup of betacarotene. Sweet Potato Vs. White Potato: Which Is Healthier? RDs Explain Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. 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). From the findings of the study, researchers concluded that purple sweet potato antioxidants boosted DNA synthesis and maintained cell survival and division. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Serving Size: 1 medium potato Calories: 177 Fat: 0.26g Carbohydrates: 42g (6g fiber) Protein: 2.29g Vitamin A: 4%* Vitamin C: 43%* Calcium: 3%* Iron: 5%* Potassium: 1224mg (35%*) Vitamin B6: 22%* Manganese: 30%* Jewel Sweet Potatoes SKIN - Orange/copper. Another of the most popular varieties of sweet potato is the delicious Covington cultivar. Get fresh recipes, cooking tips, deal alerts, and more! One group compared the glycemic index and load of sweet potatoes vs. potatoes. Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Roast at 400F for 25 minutes, broil for 5 minutes. 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. Mix well with a fork. How to Cook Purple Yams: Baked, Boiled or Roasted, How to Boil, Roast and Microwave Red-Skin Potatoes, account for nearly 85 percent of sweet potato production in North Carolina. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. Golden Sweet. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. So, sweet potatoes are a completely different type of vegetable from potatoes. The covington sweet potato is becoming more widely available around the country. 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 In most Spanish speaking countries, sweet potatoes are known simply as batatas. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. We do not endorse non-Cleveland Clinic products or services. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. This sweet potato variety gets its name from the ruby-colored skin that develops when cooked. 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. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. His years of research and knowledge inspire people to achieve their goals. 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 longer cooking time will make it moister. Store them anywhere from 55F to 60F and keep them out of the refrigerator. 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. 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). Theres also plenty of arguing over which spud is yummier, of course. Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. 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. Be careful with the toppings you add afterward, though and make sure to eat the skin. When finished, they'll be creamy, smooth, and rich. How to Cook a Sweet Potato In the Microwave - Food Network Sweet potatoes vs. potatoes: Which are really healthier? [Infographic] Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. The moist orange flesh is perfect for baking and using in desserts. As a Certified Health Coach many of my clients ask me about fish including mackerel. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. We. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. Download Our Favorite Paleo Recipes For Free. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. Policy. Advertising on our site helps support our mission. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. Sweet potato virus diversity is an important factor in food security and sustainability. Find out how purple yams compared in my article here. One cup of cooked white rice is about 158 grams. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. Yams vs. Sweet Potatoes: What's the Difference? | EatingWell One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. The following video explains how to bake a sweet potato. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. But back then, the sweet potato was also white or yellow in color. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. Yukon Gold Potato vs Russet Potato: Whats The Difference? FLESH Cream/whitish colored that becomes yellow when baked. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. With the rising prices of just about everything lately, the cost of something certainly matters to most people. In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. They both provide a wide variety of vitamins, minerals and phytonutrient profile. What Are Japanese Sweet Potatoes? - The Spruce Eats Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. As a Certified Health Coach many of my clients ask about sweet potatoes. Braising these taters, or cooking them low and slow, gives them a silky texture. One large baked sweet potato provides about 3.6 grams of protein. 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. The magazine published an issue exclusively dedicated to sweet potatoes. What are White Sweet Potatoes? 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. Learn which is the better pick. Cutting up potatoes and sweet potatoes helps preserve their starchiness, while cooking them whole results in more sugariness. Sweet Potato vs Rice: Which is Healthier? - Healthagy On the other hand, purple potatoes are richer in anthocyanins. Japanese sweet potatoes are my favorite, so delicious! For this reason many people ask, which sweet potato is healthier? Most people may think they are a member of the potato family 1. Youll have better luck in specialty type markets selling international products. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! For reference: An average 5-inch long medium sweet potato is about 130 grams. Purple sweet potatoes have a beige outer skin with a purple flesh inside. Many sweet potatoes are marketed as yams. It helps the body get rid of excess sodium reducing fluid build-up. They have purple skin and a subtly sweet-tasting flesh that intensifies in color when cooked. But there are several different types of sweet potatoes grown worldwide. 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. A sweet potato is the storage root of Ipomoea batatas. Tryptophan is the precursor of serotonin and melatonin. There are very few foods I cant live without. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. Therefore, lets take a close loom at the prices of each potato. Start by thoroughly scrubbing it under cool water with a stiff-bristled scrub brush to remove any caked-on dirt. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. Sweet potatoes hold their sweetness consistently. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. Eating purple sweet potatoes is also extremely good for you. When comparing both potatoes, its difficult to say if one is healthier than the other. The sweet potato is superior, IMO, because: 1. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. Slower digesting than oats, therefore providing a longer lasting supply of energy. Jewels have a long elliptical shape, a mildly sweet taste and fairly firm texture and a lot of moisture, making them excellent all-purpose sweet potatoes.
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