Purple and regular sweet potatoes are both stored in a cool, dry, ventilated container. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact While swapping these into recipes that call for orange sweet potatoes is a fun way to add a burst of color, their mild flavor and dense texture makes a one-for-one substitution tricky. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. White sweet potatoes have light brown skin with pale flesh. Enter the white sweet potato. 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. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. Purple sweet potato is not considered to be high in sugar. Yes, sweet potatoes tend to have a lower GI, slightly more fibre and beneficial beta-carotene, but white potatoes are richer in potassium and are one of the few sources of gut-loving resistant starch. Increased cooking times is recommended for purple. Because of their denseness, these sweet potatoes take longer than some other varieties to cook, but the wait is well worth it. These antioxidants protect our skin from free radicals. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. 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. Yukon Gold Potato vs Russet Potato: Whats The Difference? Yam Soft sweet potato with a copper skin and deep orange flesh. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. Find out how Russet compared to Yukon Gold Potatoes in my latest article, Yukon Gold Potato vs Russet Potato: Whats The Difference? The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. Diane sweet potatoes are one of the varieties that is often confused with yams. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Purple sweet potatoes and sweet potatoes can substitute for each other in recipes for almost any dish. Due to their different color flesh, one would think they taste different. To me, it seems that garnets are slightly more reddish in color on the outside. 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. Keep them in a ventilated container like a potato keeper or burlap bag. This oblong-shaped potato has rosy skin and medium orange flesh. Use them both. If you are looking for one of the sweetest types of potato, then this Hernandez variety is one of the best. 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. TASTE Mildly sweet, and pretty moist inside. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. The Caiapo contained also has a positive effect on the cholesterol level. 3. *Percent Daily Values based on a 2,000 calorie diet. When cooked, Hannah sweet potatoes have a light yellow color. 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. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. Sweet potatoes come in a variety of colors, both inside and out. Sweet potatoes have more tapered ends while yams have rounded ends. You might be familiar with one or two, but there are many different varieties of sweet potatoes. The following video explains how to bake a sweet potato. If youre interested about how pumpkin compared for health and nutrition, check out my article here. This is simply a buildup of betacarotene. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Sweet Potato vs. Russet Potato: Whats The Difference? TASTE Mildly sweet and fairly firm inside. TASTE Not very sweet, and pretty dry inside. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. If you have any questions about this article dont hesitate to email us. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. They are delicious when baked, mashed, pureed or whipped. Sweet potatoes have a moderate glycemic index and is considered safe for most people. If you have a local farm or roadside stand close by, buy them there. Olive oil and soybean oil are two oils commonly mentioned. Sweet potato is more prolific since it has 4-10 edible roots per plant. 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. 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. Want more Paleo sweet potato recipes? Eating purple sweet potatoes is also extremely good for you. (Youre on your own for taste.). While . These varieties have light purple or reddish skins and sweet white flesh. 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 flesh varies, too, and can be creamy white, vibrant . It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. Instead, you'll find plenty of sweet potato varieties mislabeled as yams. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. Is a yam healthier than a sweet potato? Golden Sweet. All potato varieties provide a good amount of potassium. Tryptophan is the precursor of serotonin and melatonin. Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. In fact, in the U.S., it is very rare to find true yams for sale in the store. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. 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). They can both be baked, roasted, mashed or grilled. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. 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. Therefore, lets answer, is a redear sunfish the same as a bluegill? Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. The main reason? Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. There is also an Oriental/Japanese variety with a dark purple skin and white flesh . NUTRITION Data from Whole Foods. Purple sweet potatoes have a beige outer skin with a purple flesh inside. We recommend that you do your own independent research before purchasing anything. A superior sweet potato! This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. Stokes purple has a moist and starchy texture and a mildly sweet floral taste. Keia is the Deputy Editor of Crop Stories, a food magazine telling the stories of farming in the agricultural South. 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 What Are Japanese Sweet Potatoes? They're perfect for roasting whole or sliced into fries. They grow in warm, temperate climates as well as in tropical regions. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. 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. The dark-red skinned tubers have a long oblong shape similar to yams. 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. Sugar: A 100-gram serving of baked sweet potato contains 6.5 grams of sugar and a 100-gram serving of baked white potato contains 1.4 grams of sugar, making white potato the winner by a small margin. The Red Bliss potato is a waxy potato, which means it has a high moisture content and keeps its shape while cooking. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. 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. (1). Yams also have a higher carbohydrate content and are higher in starch . Directions Pre-heat oven to 400F. Data from five long-running cohort studies including over 1 million participants found that the beta-carotene found in sweet potatoes was associated with a 15-percent reduced risk of ALS. But back then, the sweet potato was also white or yellow in color. Olive oil is better than soybean oil due to its higher percentage of minerals, antioxidants and healthy monounsaturated, Read More Olive Oil vs Soybean Oil: Which of the Oils is Better?Continue. As a result, the sweet potatoes will be more flavorful and fresh. 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. Causes less bloating when eaten in high amounts compared to oats. "Macronutrient-wise, both potatoes clock in at very similar values. Plants in this family produce solanine, which is poisonous. Many people confuse sweet potatoes with yams. There are so many different ways to incorporate these nutrient-dense veggies into your diet. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. 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. Sweet potatoes are sweeter and moister than the drier purple. FLESH Deep orange. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. Having many similarities between the two, many people wonder about their differences. Their skin can be shades of dark red, purple, or dark brown. They have tapered ends, a slight curve to the overall shape and are small to medium in size. Chan: "The Nutrition Source: Sweet Potatoes", Journal of Medicinal Food: "Sweet Potato (Ipomoea Batatas [L.] Lam)--A Valuable Medicinal Food: A Review", MyFoodData: "Nutrition Facts for Sweet Potatoes", Harvard T.H. To differentiate the orange sweet potato from the white and yellow ones, it was called a "yam" because it looked similar to the African vegetable. The average price for purple sweet potatoes is $2.99 per pound. The covington sweet potato is becoming more widely available around the country. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. Theyre not nearly as sweet as sweet potatoes and take best to boiling and slow braising. As with all varieties of sweet potato, these are rich in fiber and vitamin C. Creamsicle sweet potatoes get their name from the cream-colored skins and extremely sweet flesh. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. What are White Sweet Potatoes? Stokes from North Carolina originally but is grown commercially in Central California. Yams are an important part of West African food . 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. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. There is also some confusion if sweet potatoes are a type of true potato. Download Our Essential Paleo Pantry List For Free. Hi y'all!! Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. While not inherently bad in any way, the sweet potato seems to overpower the spices. The flesh varies, too, and can be creamy white,. To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. Traditional potatoes the kinds used to make fries, potato mash, and roast potatoes are from the nightshade family Solanaceae. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. Therefore, lets take a close loom at the prices of each potato. There are two nutrients the body converts into vitamin A. Real yams are native to Asia and Africa, and have scaly brown skin surrounding very starchy white flesh. Theres a subtle starchy undertone with rich sweet flavor. A true yam has a bark-like skin with hairs. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. Sweet potato has 86 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 26%. Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. 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). An amino acid in sweet potato may be beneficial for helping you relax. Ipomoea batatas is the botanical name for all varieties of sweet potato. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. However, they should be avoided by people who have kidney stones. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. 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. Are Sweet Potatoes Healthier Than Regular Potatoes? What Nutrients Are in the Skins of Sweet Potatoes? The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. The average price for sweet potatoes is $0.99 per pound. Put the steaming rack into the pressure cooker pot and add in 1 cup of water. They have coppery skin that ranges from red to purple with deep orange flesh. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. A humid basement or root cellar is the best area. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. (6). Their skins can be various shades of brown, yellow, orange, red or purple. Generally more round (fatter) than the Stokes purple variety, which are more elongated. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. Compared to yams, sweet potatoes are shorter. Allow me to preface this with I don't know much about farming. Purple sweet potatoes have a firm, meaty texture. Start by thoroughly scrubbing it under cool water with a stiff-bristled scrub brush to remove any caked-on dirt. However, it still has a sweet nutty taste that is common to all types of sweet potato. 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. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. As a Certified Health Coach many of my clients ask about sweet potatoes. They are native to the Americas but grown in many parts of the world. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. The articles rely on scientific studies, medical associations and professional experience. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Jewel Sweet Potatoes Bluegill vs Redear Sunfish Are They The Same? Fat. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. Pour into a baking dish. 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). In contrast, the Stokes variety is open from September through June. So, sweet potatoes are a completely different type of vegetable from potatoes. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. But orange sweet potatoes live up to their namethey have a robust, sweet flavor that will probably never mimic the taste of classic French fries. For this reason many people ask, which sweet potato is healthier? One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. Sweet potatoes are a fantastic source of vitamins and minerals especially vitamin A. Many sweet potatoes are marketed as yams. Golden Sweet - Mid-season. They can store for about two weeks in the proper conditions 4. Lets answer, is Spanish mackerel the same as Atlantic mackerel? 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. All nutrition data based on baked sweet potato with skin and baked white potato with skin. In its raw state, the potato flesh has a faint white marbling effect. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. Sometimes, this sweet potato cultivar is sold as garnet yams in the U.S. NUTRITION Data from Whole Foods. Sweet potatoes hold their sweetness consistently. The purple color comes from pigments called anthocyanins which are powerful antioxidants. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. Keeping them in a dark, cool place away from heat will make them last longer. This is the only true yam on our list and it has thicker skin than sweet potatoes. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. Boniato vs Batata You can find an email on ourcontact page. Consuming one regular sweet potato provides 730% of the daily value for vitamin A. this post of 66 Paleo sweet potato recipes here. Slower digesting than oats, therefore providing a longer lasting supply of energy. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. Covingtons have a moist and creamy texture with a malty sweet flavor when cooked. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. 10% said they never tried purple before and couldnt answer. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. NUTRITION Data from Whole Foods. 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. It's also because white potatoes are, well, white. 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. These fat-soluble compounds are found in the retina, lens and macula of your eyes. The quantity needed in recipes doesnt change when substituting one potato for the other. 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. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. A sweet potato is the storage root of Ipomoea batatas. One group compared the glycemic index and load of sweet potatoes vs. potatoes. We Compare. The longer cooking time will make it moister. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. Satiety value is greater. 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. And aside from being healthy, theyre inexpensive and versatile in meals.. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. They have a slightly sweet taste and are fairly firm inside. It's only a. Here are some of the most popular purple sweet potatoes that you can buy. 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. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. 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. Blood sugar and the glycemic index. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. Sweet potato Firm sweet potato with golden skin and lighter flesh. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. For a delicious meal, pick these potatoes sweet in flavor. Their moist flesh is good for baking, mashing, or frying. Piercing . Does it matter when it comes to your health? Andrews finds the purple variety to have a bit of a nutty taste, so she recommends roasting purple sweet potatoes whole and sprinkling with salt, pepper and turmeric. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. In this article, you will find descriptions of the most popular kinds of sweet potatoes. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. Pistachios vs Almonds: Which is Better? These help keep systolic and diastolic blood pressure lower9.
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