All types of sweet potatoes offer nutrient-dense benefits to your health. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. Color: Dark orange-red skins, bright orange flesh.Flavor: Sweet.Texture: Moist.Best uses: Mashing, baking. These are often grown in lesser quantities and popular with home gardeners. 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. Lets Compare. 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%. When looking at either one at the market, always choose large ones which feel firm. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Is it correct? Plants in this family produce solanine, which is poisonous. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. Cook on high pressure for 15-20 minutes. The other cultivar is from Oklahoma and is called the Cordners Red. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. The two most common white-fleshed sweet potatoes are Boniato, also called batata, or Cuban sweet potato, and the Japanese sweet potato, also called the satsuma-imo. Pat the sweet potato dry, then pierce the skin 3 to 4 times with a fork. While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. Check out this post of 66 Paleo sweet potato recipes here. Can purple sweet potatoes and sweet potatoes be stored together? 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). Satiety value is greater. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. (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. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. However, they should be avoided by people who have kidney stones. In a separate bowl, mix topping ingredients together and top sweet potatoes. The average price for purple sweet potatoes is $2.99 per pound. Okinawans are a locally grown staple of Hawaii Advertising on our site helps support our mission. Sweet potatoes (Ipomoea batatas) are not a 'true' potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. White Sweet Potato - Also called firm sweet potatoes, white sweet potatoes have light, golden skin and pale flesh. The following video explains how to bake a sweet potato. Sweet potatoes contain more beta-carotene than purple sweet potatoes. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. This color usually intensifies after cooking. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. But back then, the sweet potato was also white or yellow in color. All types of sweet potatoes offer nutrient-dense benefits to your health. In addition, Ill examine their benefits and if one is easier to store than the other. Slower digesting than oats, therefore providing a longer lasting supply of energy. The texture is dry but slightly creamy. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. Tryptophan is the precursor of serotonin and melatonin. 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. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. Stokes purple has a moist and starchy texture and a mildly sweet floral taste. Purple sweet potatoes have a firm, meaty texture. White potatoes score the highest at 75. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. Enter the white sweet potato. Sweet Potato vs Russet Potato Nutritional Content. The flesh is dryer in texture and tastes starchier than other types. Put the steaming rack into the pressure cooker pot and add in 1 cup of water. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Get fresh recipes, cooking tips, deal alerts, and more! In these countries, the orange and white flesh varieties are the most popular. His years of research and knowledge inspire people to achieve their goals. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. Yukon Gold, white potatoes, and purple . 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. Allow me to preface this with I don't know much about farming. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Better to flavor your tuber with fresh herbs or low-fat yogurt. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. 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. Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. skin. Furthermore, sweet potatoes are a natural sweetness. To conduct some original research, I polled readers, clients and members of food groups. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. They also vary significantly in size, growing up to 150 pounds. Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. The flesh varies, too, and can be creamy white,. All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. 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. Sweet potatoes are a fantastic source of vitamins and minerals especially vitamin A. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." In fact, a medium potato contains twice as much potassium as a medium banana. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. Most of the worlds yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. Store them anywhere from 55F to 60F and keep them out of the refrigerator. In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. Instead, you'll find plenty of sweet potato varieties mislabeled as yams. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. TASTE Very sweet and fairly firm inside. In fact, in the U.S., it is very rare to find true yams for sale in the store. 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 . *Percent Daily Values based on a 2,000 calorie diet. NUTRITION Data from Whole Foods. Let's take a look at the nutrients contained in each potato. Keep them in a ventilated container like a potato keeper or burlap bag. In the south, they're often favored for side dishes and desserts. You can roast sweet potatoes, use them in casseroles, or bake with them. Read More Atlantic Mackerel vs Spanish Mackerel Are They The Same?Continue, The difference between types of oats is not always immediately apparent. In this article, you will find descriptions of the most popular kinds of sweet potatoes. As the middle-of-the-road potato, all-purpose potatoes usually suffice as a substitute for any starchy or waxy potato recipe. These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. 10% said they never tried purple before and couldnt answer. They include the classic Garnet and Jewels and are the most common sweet potato. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. Here are some of the most popular purple sweet potatoes that you can buy. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. One medium, 5-inch sweet potato, cooked, provides 23.6 grams or 8 percent of your daily value (DV) for carbs, according to the USDA. Generally more round (fatter) than the Stokes purple variety, which are more elongated. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. They are all comparable in nutrition, so it really comes down to your personal preference for taste, texture and how you want to use them in your favorite recipe. 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. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. Traditionally, your sweet potatoes have copper-color, brown, or purplish-red skin, and the flesh is a vibrant orange. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. The price may sway your decision about one to use. 3. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. If youre interested about how pumpkin compared for health and nutrition, check out my article here. For example, what is the actual difference between oatmeal and oat bran? Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. We prefer Yukon Gold, an all-purpose variety, for mashed potatoes. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. 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. A Matter of Nutrition: Sweet Potato vs Potato. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Theres a subtle starchy undertone with rich sweet flavor. (6). Sweet potatoes are full of nutrients like fiber and vitamin A, according to the USDA. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. Sweet potatoes are a little sweeter than purple which have a milder flavor. There are two nutrients the body converts into vitamin A. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. Incidentally, yams and sweet potatoes are different. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. Due to its dense flesh and low moisture content, it is best to bake these types of purple potatoes at a low temperature and longer than orange or white sweet potatoes. Uses: Sweet Potatoes go well with meat, poultry, fish and seafood. Yam Soft sweet potato with a copper skin and deep orange flesh. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. No added sugar, maple syrup or honey necessary! Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. Find out how Russet compared to Yukon Gold Potatoes in my latest article, Yukon Gold Potato vs Russet Potato: Whats The Difference? However, there are hundreds of different types of sweet potatoes. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. They are easier to find online. 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.
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