Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. You can also slice and cook these tasty tubers on the grill, topping them with a simple herb dressing like minced cilantro, lime juice, olive oil, salt and pepper. However, this changes to an intense violet-purple, almost deep blue color when cooked. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. They are versatile, and you have more control of the resulting flavor because their overall taste is subtle compared to an orange one. Sometimes referred to as the Ube sweet potato, this tuberous root is actually a type of purple yam. The longer cooking time will make it moister. Jewel Sweet Potatoes Okinawa sweet originated in Central and South America but are locally grown in Hawaii. Covingtons have a moist and creamy texture with a malty sweet flavor when cooked. Due to their different color flesh, one would think they taste different. KETO RECIPES CHANNEL: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/Is bread or potato worse for your health? Place the potatoes either into the water or onto a steaming rack. 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. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. 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. 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. Their starchy flesh takes on a sweet and malty flavor when cooked. Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. For example, what is the actual difference between oatmeal and oat bran? The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. 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. 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. 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. Youll have better luck in specialty type markets selling international products. There are very few foods I cant live without. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. 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. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. This is the only true yam on our list and it has thicker skin than sweet potatoes. skin. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. Most notably, Beta Carotene, which is easily absorbed by the body. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. What's the Difference Between Sweet Potatoes and Yams? Theres a subtle starchy undertone with rich sweet flavor. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. We Compare. Here are some basic instructions for each cooking method: Fill a pot with water. Poke a few holes into each potato and place them onto the rack. So does that mean you should skip white potatoes? Tryptophan is the precursor of serotonin and melatonin. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. They are easier to find online. Stokes from North Carolina originally but is grown commercially in Central California. Fact 2: Sweet potato And Oatmeal Nutrition Difference On the other hand, purple potatoes are richer in anthocyanins. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. When finished, they'll be creamy, smooth, and rich. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. Lower GI than oats. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Many people rate Beauregard sweet potatoes as the most versatile to cook with. 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. The sweet potato is superior, IMO, because: 1. 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. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. 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. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. 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. There have been entire years during which I've religiously baked two sweet potatoes every night, eating one piping-hot from the oven, and putting the other in the fridge overnight. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Braising these taters, or cooking them low and slow, gives them a silky texture. Vigorous vines, normal leaf, golden orange skin, creamy yellow flesh, above average yield. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Satiety value is greater. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. It is, after all, my favorite fall vegetable. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. In fact, in the U.S., it is very rare to find true yams for sale in the store. 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. For a delicious meal, pick these potatoes sweet in flavor. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels. Sweet Potato vs. Russet Potato: Whats The Difference? 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. Redear sunfish and bluegill are different species of fish although they are from the same family. Purple sweet potatoes store bought can last for about two weeks if properly stored. Lets answer, is Spanish mackerel the same as Atlantic mackerel? 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. An amino acid in sweet potato may be beneficial for helping you relax. 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). The majority of the sugar in sweet potatoes is from sucrose . Yukon Gold Potato vs Russet Potato: Whats The Difference? The primary difference between oat bran and oatmeal is how each is made. A typical question asked, is soybean oil better than olive oil? They are both good to eat as a part of a healthy . This color usually intensifies after cooking. Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. One group compared the glycemic index and load of sweet potatoes vs. potatoes. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Find out how white sweet potatoes compared in my comparison article. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. His years of research and knowledge inspire people to achieve their goals. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. These help keep systolic and diastolic blood pressure lower9. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. 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. The skin is a light tan color and the flesh is creamy-white. Does it matter when it comes to your health? Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. 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. Sweet Potato Nutrition. One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. Pistachios vs Almonds: Which is Better? When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. This is simply a buildup of betacarotene. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. They suggested that since white potatoes tend to be higher, they should be avoided. Traditionally, your sweet potatoes have copper-color, brown, or purplish-red skin, and the flesh is a vibrant orange. Slower digesting than oats, therefore providing a longer lasting supply of energy. With the rising prices of just about everything lately, the cost of something certainly matters to most people. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. Beta carotene and vitamin A. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. We do not endorse non-Cleveland Clinic products or services. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. 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. Policy. 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. They both provide a wide variety of vitamins, minerals and phytonutrient profile. Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. Sweet potato virus diversity is an important factor in food security and sustainability. Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. These are what you typically find in the grocery store, even if the label says yam. When cooked, Hannah sweet potatoes have a light yellow color. Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. Also known as the Hawaiian sweet potato or the Uala, this purple tuber has light brown skin and purple flesh. The cooked sweet potato skin peels off to reveal dark sweet orange flesh. I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. (1). Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. However, there are hundreds of different types of sweet potatoes. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. Stokes purple has a moist and starchy texture and a mildly sweet floral taste. It may be harder to find recipes including purple. Fat: 0 g. Total carbs: 24 g. Fiber: 4 g. Sugar: 7 g. Protein: 2 g. Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. 4. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. Is a yam healthier than a sweet potato? The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. Other differencesbetween sweet potatoes and purple sweet potatoes: This article will compare in complete detail including their nutrients, tastes, costs and whether one can substitute for the other in recipes. Purple potato may be more difficult to find in traditional supermarkets. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. Incidentally, yams and sweet potatoes are different. Want more Paleo sweet potato recipes?
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