These are what you typically find in the grocery store, even if the label says yam. In sweet potato and in oatmeal most calories came from carbs. The texture is dry but slightly creamy. Baking them causes the least reduction in nutrients, says Czerwony. There are two main common variations of purple sweet potato. Their starchy flesh takes on a sweet and malty flavor when cooked. What's the Difference Between Pastrami and Montreal Smoked Meat. Phytonutrients protect plants from germs, fungi, bugs, and other threats and can also help prevent disease and keep your body working correctly. One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. 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. The quantity needed in recipes doesnt change when substituting one potato for the other. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. Advertising on our site helps support our mission. Connor's reaction was scarcely more helpful than my husband's: "Good!" The conclusion: I had high hopes for the sweet potato pie, but the winner in the root vegetable custard pie head to head competition was clear: pumpkin pie still reigns supreme. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. Yams vs Sweet Potatoes: What Are The Differences & Similarities? Read more: 8 Warning Signs of Depression You Shouldn't Ignore. But while they contain significantly more vitamin A, regular potatoes contain slightly more vitamin C. Save my name, email, and website in this browser for the next time I comment. flesh: These types of sweet potatoes normally have rose or reddish colored skin. 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. 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. 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. It's also because white potatoes are, well, white. A guide to sweet potato varieties: How to choose, prep and store them This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. 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). 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. Get fresh recipes, cooking tips, deal alerts, and more! potatoes that you may mistake for yams at your grocery store. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Hannah sweet potatoes are perfect mashed as a side. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. SKIN Cream colored and pretty smooth. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. 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. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. Sweet potatoes contain more beta-carotene than purple sweet potatoes. Fact 2: Sweet potato And Oatmeal Nutrition Difference So does that mean you should skip white potatoes? Sweet potato Firm sweet potato with golden skin and lighter flesh. Serotonin is often included as an ingredient in antidepressants. Blood sugar and the glycemic index. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. (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. A medium-sized (114 g) baked sweet potato provides: Calories: 103. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. 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. Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? They have tapered ends, a slight curve to the overall shape and are small to medium in size. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. No added sugar, maple syrup or honey necessary! 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. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. 4. Sweet Potato vs. Regular Potato: Which Is Better For Your Health? Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. 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. Sweet Potato Nutrition Facts and Health Benefits - Verywell Fit The Japanese sweet potato is perfect for braising, boiling or stir-frying. We recommend that you do your own independent research before purchasing anything. Purple are starchier than the orange. Sweet potato virus diversity is an important factor in food security and sustainability. Incidentally, yams and sweet potatoes are different. They have a slightly sweet taste and are fairly firm inside. Click To Download Your Paleo Diet Food List. They also provide some calcium, iron, magnesium, and folate. Yukon Gold, white potatoes, and purple . Keia explained that all three of the popular orange varieties I'd decided to include in this guide were designed first and foremost with production in mind. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. Questions about harvesting white potato vs sweet potato In its raw state, the potato flesh has a faint white marbling effect. They have a stringy, soft, crumbly texture. To me, it seems that garnets are slightly more reddish in color on the outside. Potato, potahto. Which Sweet Potato Is the Healthiest? | livestrong 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). Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. SKIN Reddish/Dark Orange. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. However, they should be avoided by people who have kidney stones. Sweet Potatoes 101: Nutrition Facts and Health Benefits Sweet Potato Vs. Potato: Glycemic Index, Nutrition, & Carbs - Swolverine You can roast sweet potatoes, use them in casseroles, or bake with them. If you are among the many people who suffer from stress, anxiety or depression, eating sweet potatoes may help, due to their high magnesium content 30.8 grams or 7 percent DV per serving, per the USDA. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their There are very few foods I cant live without. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. Covingtons have a moist and creamy texture with a malty sweet flavor when cooked. To call them sloppy would be an understatement. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. Braising these taters, or cooking them low and slow, gives them a silky texture. Sweet potatoes are a type of root vegetable that look and taste different from regular potatoes. Keeping them in the refrigerator produces a hard center and an unpleasant taste. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. 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). The fresh purple yam flesh is pale purple with white specks through it. Sweet potatoes with orange flesh are rich in carotenoids. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. Both contain soluble and insoluble fiber. The more potassium, the more sodium your body will lose. Compared to yams, sweet potatoes are shorter. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Adirondack Blue Potato Flesh Color: Dark purple flesh. (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. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. The dark-red skinned tubers have a long oblong shape similar to yams. So I've been tasked with a project that requires investigating sweet potato harvesters (self-propelled and trailed), but I can't seem to find much difference/indication that there are any outside of . Directions Pre-heat oven to 400F. One cup of cooked brown rice is about 195 grams. Eating purple sweet potatoes is also extremely good for you. Its a benign condition and it goes away when you reduce your intake. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. The Japanese satsuma-imo is my absolute favorite sweet potato. In some countries, purple sweet potatoes are used to color toppings on baked goods. 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!). Though they can get watery, jewels and Beauregards are both excellent all-purpose sweet potatoes. Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. 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. Lets Compare. Their flesh becomes sweet when cooked. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. Sweet Potatoes vs Potatoes | Are Sweet Potatoes Good For You? Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. Tryptophan is the precursor of serotonin and melatonin. Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. Potatoes vs Sweet Potatoes - Nutritionist Pro Beauregards will break down slightly when cooked, and when roasted, while they'll still hold their shape, they don't maintain the same chewy bite that other varieties do. 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. Korean sweet potatoes are some of the best examples of these Asian vegetables. Adding Yam Syrup For An Extra Layer Of Sweetness: How To Make A That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Over the course of my years of near-religious sweet potato consumption, I've bought pretty much every shape and shade of sweet potato on grocery store shelves. What Are Japanese Sweet Potatoes? 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. The longer cooking time will make it moister. What's the Difference Between Yams and Sweet Potatoes? - Food Network 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"). Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. Sweet Potato vs Oatmeal: 4 Nutrition Facts You Must Consider Perhaps unsurprisingly, boiled sweet potatoes contain more than 14 times the amount of sugar of regular boiled potatoes (11.6g compared to 0.8g per 100g). This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. Coho Salmon vs King: Whats The Difference? As a Certified Health Coach many of my clients ask about sweet potatoes. Sweet Potatoes vs. White Potatoes: How Do They Compare? - EverydayHealth These help keep systolic and diastolic blood pressure lower9. For a delicious meal, pick these potatoes sweet in flavor. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Enter the white sweet potato. We prefer Yukon Gold, an all-purpose variety, for mashed potatoes. Orange Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. The Difference Between Sweet Potatoes and Yams - The Spruce Eats Depending on where you live, it may be difficult to find purple sweet in the local stores. They grow in warm, temperate climates as well as in tropical regions. Lets CompareContinue. Therefore, lets answer, is a redear sunfish the same as a bluegill? You can find an email on ourcontact page. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. 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. TASTE Pretty sweet and fairly firm inside (Hannahs are considered a dry or firm meaning that the flesh is pretty firm and dry when cooked). Allow me to preface this with I don't know much about farming. 35 Different Types of Sweet Potatoes - Home Stratosphere It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Yam vs. Sweet Potato - Jessica Gavin The Health Benefits of Sweet vs. Regular Potatoes - HuffPost Thousands of different varieties exist today. This is identified by its elongated shape, deep purple skin, and soft white flesh. Download Our Favorite Paleo Recipes For Free. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Both regular and sweet potatoes offer you equal . Mix well with a fork. Many people confuse sweet potatoes with yams. Golden Sweet - Mid-season. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. orange-fleshed cousins. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. The Carolina Ruby sweet potato is a cultivar that was developed using Beauregards. Lower GI than oats. Sweet Potato vs Russet Potato: Which Potato is Better? (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. Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. 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. All types of sweet potatoes offer nutrient-dense benefits to your health. They have white skin with deep purple flesh. They have coppery skin that ranges from red to purple with deep orange 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.