Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. Depression and anxiety can contribute to difficulty sleeping. 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. Mix well with a fork. Lets look at some of the many types of sweet potato, starting with some of the most popular and widely consumed varieties. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. 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). Potatoes and sweet potatoes are different. Sweet Potato vs. They contain 4 mg of sugar per one serving size of 110 grams. No added sugar, maple syrup or honey necessary! 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. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. And aside from being healthy, theyre inexpensive and versatile in meals.. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. 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. Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. Blood sugar and the glycemic index. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. TASTE Mildly sweet, and pretty moist inside. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. skin. These sweet spuds account for nearly 85 percent of sweet potato production in North Carolina and are continuing to become more popular, according to North Carolina Sweet Potatoes. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. Please help! It may be harder to find recipes including purple. They are both good to eat as a part of a healthy . Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. Because of their denseness, these sweet potatoes take longer than some other varieties to cook, but the wait is well worth it. Better to flavor your tuber with fresh herbs or low-fat yogurt. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. Their moist flesh is good for baking, mashing, or frying. Therefore, lets take a close loom at the prices of each potato. 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. What are White Sweet Potatoes? When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. Because of the diversity of sweet potato viruses, it is important to monitor and . There is also some confusion if sweet potatoes are a type of true potato. However, true yams contain more starch and less moisture than sweet potato varieties. Consuming one regular sweet potato provides 730% of the daily value for vitamin A. We. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? Want more Paleo sweet potato recipes? Download Our Essential Paleo Pantry List For Free. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. Lets Compare. SKIN Reddish/Dark Orange. Hannah sweet potatoes are perfect mashed as a side. Adirondack Blue Potato Skin Color: Dark purple skin. Boniato vs Batata Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. See tables below to compare sweet potato with oatmeal in details. Advertising on our site helps support our mission. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Therefore, lets answer, is a redear sunfish the same as a bluegill? The texture is dry but slightly creamy. All types of sweet potatoes offer nutrient-dense benefits to your health. Those have both names on the label but are not yams. One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. The other cultivar is from Oklahoma and is called the Cordners Red. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Vitamin A, fiber, and protein are three health benefits of sweet potatoes that can potentially help people with diabetes manage their blood sugar, lose weight, and reduce insulin resistance. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. Orange (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. Its flesh is a light color and is dry and starchy. They also vary significantly in size, growing up to 150 pounds. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. Sweet potatoes are a little sweeter than purple which have a milder flavor. The average price for sweet potatoes is $0.99 per pound. Purple sweet have a rich taste with a wine-like flavor. In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. They can both be baked, roasted, mashed or grilled. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. For fries, purple potatoes have the advantage. Sweet Potato Nutrition. NUTRITION Data from Whole Foods. Stokes purple has a moist and starchy texture and a mildly sweet floral taste. This is due to their drier and denser flesh. The sweet potato is superior, IMO, because: 1. 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. The Carolina Ruby sweet potato is a cultivar that was developed using Beauregards. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. The O'Henry sweet potato is incredibly versatile. While most sweet potato varieties are delicious and incredibly versatile, knowing what type you're dealing with can help you choose a cooking method and sweet potato recipe that may be better suited for that spud. 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 . The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. TASTE Very sweet and fairly firm inside. There is the Texan Cordner variety with copper-colored skin and medium orange flesh. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Their skin can be shades of dark red, purple, or dark brown. (8). King and Coho salmon are both great for high-quality meals, but its important to understand their differences. The purple color comes from pigments called anthocyanins which are powerful antioxidants. 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. Purple are starchier than the orange. Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. 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". (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. Check out this post of 66 Paleo sweet potato recipes here. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. Beta carotene and vitamin A. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. Best Uses for Adirondack Blue Potato: Boiling, roasting, or steaming. Sweet Potato vs. Butternut Squash: A Comparison. So, how should you cook potatoes or sweet potatoes to get the most benefit? 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. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. When cooked, Hannah sweet potatoes have a light yellow color. As a Certified Health Coach many of my clients ask about sweet potatoes. 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. 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. 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 Japanese satsuma-imo is my absolute favorite sweet potato. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. Get fresh recipes, cooking tips, deal alerts, and more! One large baked sweet potato provides about 3.6 grams of protein. Types of Plums: Black, Red, and More Varieties (With Pictures) - Including Plumcots, Apriums, and Pl Types of Sweet Potatoes: Japanese, Hannah, Jersey and More, Ultimate Guide to Different Kinds of Potatoes. 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. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. Lets Compare. Purple sweet potatoes have a beige outer skin with a purple flesh inside. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). Yam Soft sweet potato with a copper skin and deep orange flesh. The Jewel variety is likely what you are used to seeing and eating when you think of a classic sweet potato. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. All nutrition data based on baked sweet potato with skin and baked white potato with skin. 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. 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. 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. Phytonutrients protect plants from germs, fungi, bugs, and other threats and can also help prevent disease and keep your body working correctly. Be careful with the toppings you add afterward, though and make sure to eat the skin. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. These are often grown in lesser quantities and popular with home gardeners. Slower digesting than oats, therefore providing a longer lasting supply of energy. orange-fleshed cousins. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . Sweet potatoes come in a variety of colors, both inside and out. The more intense the color of the sweet potatoes, the more Contains carotenoids and anthocyanins. Their skins can be various shades of brown, yellow, orange, red or purple. Their flesh is slightly sweet with a starchy texture that is similar to a traditional white potato but is very creamy and takes on a yellowish hue when cooked. 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. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. This color usually intensifies after cooking. Purple potato may be more difficult to find in traditional supermarkets. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. So does that mean you should skip white potatoes? Sweet potatoes with orange flesh are rich in carotenoids. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes.