Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. 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. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. Advertising on our site helps support our mission. Braising these taters, or cooking them low and slow, gives them a silky texture. According to some studies, Hernandezs sweet potatoes have more sugar content than Beauregards, Covingtons, and Dianes. 2. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. 41% said they preferred the taste of purple sweet. Both regular and sweet potatoes offer you equal . In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. For a delicious meal, pick these potatoes sweet in flavor. Thats bad news given the amount of French fries and potato chips in many diets. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. Okinawans are a locally grown staple of Hawaii Olive Oil vs Soybean Oil: Which of the Oils is Better? Many sweet potatoes are marketed as yams. In addition to being a potent antioxidant, anthocyanins may possess anti-inflammatory, anti-microbial effects, in addition to helping to protect against obesity, diabetes, cardiovascular disease and cancer, according to a study published in Food and Nutrition Research in August 2017. Better to flavor your tuber with fresh herbs or low-fat yogurt. 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. 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. Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. 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. 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. Garnet sweet potatoes aren't necessarily sweet, but they're full of nutrients. Lower GI than oats. Purple Sweet Potato vs Sweet Potato: Whats The Difference? Keeping them in the refrigerator produces a hard center and an unpleasant taste. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Brinkley White sweet potatoes have creamy white skin and white potato flesh. Covingtons have a distinct rose-colored skin that is often speckled with small spots and super sweet firm, dense bright orange flesh that stays vibrant when cooked. Purple sweet potatoes have a firm, meaty texture. Jewel sweet potatoes can be cooked in a few different ways. "Macronutrient-wise, both potatoes clock in at very similar values. This is simply a buildup of betacarotene. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. There are two main common variations of purple sweet potato. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. 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. Keia is the Deputy Editor of Crop Stories, a food magazine telling the stories of farming in the agricultural South. Their skins can be various shades of brown, yellow, orange, red or purple. 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. Their skins can be various shades of brown, yellow, orange, red or purple. 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. If you are concerned about maintaining proper vision, it's good to know that a sweet potato contains an abundance of an important nutrient vitamin A known for its role in eye health. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. They both provide a wide variety of vitamins, minerals and phytonutrient profile. Fiber remains in the digestive tract and provides gut related health benefits. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! Both typically have brownish skin; though, that can vary depending on the variety. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. 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). SKIN Purple and fairly smooth. Lets answer, what is the difference between sweet potatoes and purple sweet potatoes? 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. 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. Find out about the different types of sweet potatoes like Jewel, Garnett and Japanese as well as how they differ in taste and texture, and how to cook them. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. It may be harder to find recipes including 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. Let's take a look at the nutrients contained in each potato. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. In a small bowl mix spices and sprinkle generously over potatoes. Purple sweet have a rich taste with a wine-like flavor. Download Our Favorite Paleo Recipes For Free. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. Christy Wilhel. We Compare. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. 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. Read more: 8 Warning Signs of Depression You Shouldn't Ignore. It is, after all, my favorite fall vegetable. To call them sloppy would be an understatement. Store them anywhere from 55F to 60F and keep them out of the refrigerator. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. 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 these countries, the orange and white flesh varieties are the most popular. One cup of cooked brown rice is about 195 grams. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. They have purple skin and a subtly sweet-tasting flesh that intensifies in color when cooked. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. His years of research and knowledge inspire people to achieve their goals. These fat-soluble compounds are found in the retina, lens and macula of your eyes. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. What's the Difference Between Pastrami and Montreal Smoked Meat. One popular type of heirloom sweet potato is Envy. This heritage sweet potato variety has light orange skin and flesh of a similar color. In sweet potato and in oatmeal most calories came from carbs. Color: Dark orange-red skins, bright orange flesh.Flavor: Sweet.Texture: Moist.Best uses: Mashing, baking. There are so many different ways to incorporate these nutrient-dense veggies into your diet. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. One group compared the glycemic index and load of sweet potatoes vs. potatoes. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. Sweet. How long do purple sweet potatoes last? Keep them in a ventilated container like a potato keeper or burlap bag. Because Hannahs are quite firm, they also do well when used for gnocchi, baked into a casserole or sliced into wedges and fried. In its raw state, the potato flesh has a faint white marbling effect. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. What are White Sweet Potatoes? 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). 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. Related article: Ultimate Guide to Different Kinds of Potatoes, Different Types of Grapefruit From Around the World (With Pictures and Names), Types of Olives: 28 Tasty Varieties of Olives You Should Try, Types of Cabbage: Delicious Cabbage Varieties (Including Pictures and Names). It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. Lets Compare. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. SKIN Reddish/Dark Orange. Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. Another type of purple sweet potato from the family Convolvulaceae is the Okinawan cultivar. Can purple sweet potatoes and sweet potatoes be stored together? These antioxidants protect our skin from free radicals. Slower digesting than oats, therefore providing a longer lasting supply of energy. Its flesh is a light color and is dry and starchy. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. They are both good to eat as a part of a healthy . Instead, you'll find plenty of sweet potato varieties mislabeled as yams. Purple sweet potato is not considered to be high in sugar. ).The most common varieties in the U.S. are the Beauregard (the most widely grown cultivar), the jewel, and the garnet (also sometimes known as red yams). But in the end, it comes down to personal preference., Her best advice? The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. So does that mean you should skip white potatoes? Therefore, lets answer, is a redear sunfish the same as a bluegill? A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. flesh: These types of sweet potatoes normally have rose or reddish colored skin. Poke a few holes into each potato with a fork or knife, place in microwaveable dish, and microwave on high for 5-10 minutes. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. 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. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. The Japanese sweet potato has more starch than other varieties. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. One large baked sweet potato provides about 3.6 grams of protein. The dense flesh holds up well during cooking and its sweet orange flesh makes delicious sweet potato wedges. There are two nutrients the body converts into vitamin A. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. Click To Download Your Paleo Diet Food List. As a Certified Health Coach many of my clients ask about sweet potatoes. 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%. Purple ones are denser requiring longer cooking times. Piercing . Lets Compare. 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. 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. These help keep systolic and diastolic blood pressure lower9. The flesh is vibrant purple that has a dry starchy texture. But back then, the sweet potato was also white or yellow in color. The flesh varies, too, and can be creamy white, vibrant . For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. FLESH Deep purple. 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. Purple sweet potatoes have a beige outer skin with a purple flesh inside. 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. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Golden Sweet - Mid-season. Sweet potatoes are sweeter and moister than the drier purple. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. Spanish mackerel and Atlantic mackerel are not the same and are different species. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. The other cultivar is from Oklahoma and is called the Cordners Red. Depression and anxiety can contribute to difficulty sleeping. 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). All Rights Reserved. Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. This makes Creamsicles a good choice in the kitchen to make fries, boil, or use in stews and casseroles. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. If you are looking for one of the sweetest types of potato, then this Hernandez variety is one of the best. The texture is dry but slightly creamy. They can store for about two weeks in the proper conditions 4. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Consuming one regular sweet potato provides 730% of the daily value for vitamin A. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. This oblong-shaped potato has rosy skin and medium orange flesh. These varieties have light purple or reddish skins and sweet white flesh. As the middle-of-the-road potato, all-purpose potatoes usually suffice as a substitute for any starchy or waxy potato recipe. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. A humid basement or root cellar is the best area. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Your body converts the beta carotene into off-the-charts levels of vitamin A. We. Place the potatoes either into the water or onto a steaming rack. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. Fat. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. 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. They're perfect for roasting whole or sliced into fries. Be careful with the toppings you add afterward, though and make sure to eat the skin. 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. Protein There is 1.9 g of protein in a white potato versus 1.3 g protein in a sweet potato. However, this changes to an intense violet-purple, almost deep blue color when cooked. Sweet potatoes have more tapered ends while yams have rounded ends. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Both sweet potatoes and yams are nutritious, albeit completely different vegetables. orange-fleshed cousins. Their skin color is not an indication of the flesh color. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. Thousands of different varieties exist today. Plants in this family produce solanine, which is poisonous. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. In this article, you will find descriptions of the most popular kinds of sweet potatoes. It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. 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. 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. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. If you're looking to show off that beautiful purple hue, she suggests steaming them and pureeing them into a smoothie or soup. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. Golden Sweet. They grow in warm, temperate climates as well as in tropical regions. 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). Stokes purple sweet potatoes are one of the most popular purple cultivars. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. The primary difference between oat bran and oatmeal is how each is made. 17. This is due to their drier and denser flesh. 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. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. Bottom line: The glycemic index misses a lot of important information. There are a few things you should consider before substituting these vegetables in recipes. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. When you visit the oat aisle in the supermarket, you may be overwhelmed choosing from many different options. They have coppery skin that ranges from red to purple with deep orange flesh. Lets answer, is Spanish mackerel the same as Atlantic mackerel? Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Eat Better Get Fit Manage Weight Live Well More Challenges Topics A-Z . 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. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. The quantity needed in recipes doesnt change when substituting one potato for the other. Stokes from North Carolina originally but is grown commercially in Central California. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. Sweet potatoes are a popular vegetable in North America where they are also called yams. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato, but the regular potato had more protein. 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. Red Bliss Potatoes. These include: All purples can be easily made and still retain their rich purple color even when cooked. For fries, purple potatoes have the advantage. They also vary significantly in size, growing up to 150 pounds. This variety is also called the soft sweet potato and has reddish-brown skin with bright, orange flesh. In contrast, the Stokes variety is open from September through June. This sweet potato variety gets its name from the ruby-colored skin that develops when cooked. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. We prefer Yukon Gold, an all-purpose variety, for mashed potatoes. Uses: Sweet Potatoes go well with meat, poultry, fish and seafood. A sweet potato is the storage root of Ipomoea batatas. Idaho vs Russet Potatoes Are They The Same? It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. Beauregards have purplish-red skin and a deep orange interior. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. The traditional sweet potato and the purple sweet potato are two of the most common. Potatoes and sweet potatoes are different. When finished, they'll be creamy, smooth, and rich. Korean sweet potatoes are some of the best examples of these Asian vegetables. However, there are hundreds of different types of sweet potatoes. Eating purple sweet potatoes is also extremely good for you. Andrews loves using Hannahs for a simple side of mashed sweet potatoes because their flavor is sweet enough all you need is a little dab of butter. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. Their flesh becomes sweet when cooked. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. 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. There is also some confusion if sweet potatoes are a type of true potato. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. NUTRITION Data from Whole Foods. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. Heirloom sweet potatoes refer to varieties of root vegetables that are old cultivars or heritage varieties. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. Unlike orange sweet potatoes, you don't have to worry about satsuma-imo getting soggy or waterlogged as they cook. Please help! Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. 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. However, they should be avoided by people who have kidney stones. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. NUTRITION Data from Whole Foods. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Even though your local store may have tubers named yams, chances are that they are one of the many kinds of sweet potato. They include the classic Garnet and Jewels and are the most common sweet potato. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolics, antioxidant content and total soluble dietary fiber.