Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Spanish mackerel and Atlantic mackerel are not the same and are different species. 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. This oblong-shaped potato has rosy skin and medium orange flesh. The sweet potato is superior, IMO, because: 1. What's the Difference Between Sweet Potatoes and Yams? For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. Sweet potatoes contain more beta-carotene than purple sweet potatoes. Another type of sweet potato not to be confused with regular potatoes is the OHenry cultivar. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. The price may sway your decision about one to use. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. All the varieties described below are technically sweet potatoes, though theyre often called yams. 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 most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. They have tapered ends, a slight curve to the overall shape and are small to medium in size. The moist orange flesh is perfect for baking and using in desserts. 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 Traditionally, your sweet potatoes have copper-color, brown, or purplish-red skin, and the flesh is a vibrant orange. When looking at either one at the market, always choose large ones which feel firm. 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. Pour into a baking dish. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total. Redear sunfish and bluegill are different species of fish although they are from the same family. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Keia is the Deputy Editor of Crop Stories, a food magazine telling the stories of farming in the agricultural South. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Olive oil and soybean oil are two oils commonly mentioned. Bake for 40 minutes at 350 degrees F. TASTE Mildly sweet and fairly firm inside. FLESH Deep purple. 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. Adirondack Blue Potato Skin Color: Dark purple skin. Sweet potatoes come in a variety of colors, both inside and out. Nutritional value for 100 grams of sweet potato versus 100 grams of rice (brown rice and white rice). These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Advertising on our site helps support our mission. Lets Compare. A humid basement or root cellar is the best area. 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. They also vary significantly in size, growing up to 150 pounds. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. Their Anthocyanins have been found in studies to protect eye cells from damage improving overall eye health 6. 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. Neither spud is a dud, but one offers just a bit more nutrition. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. Plants in this family produce solanine, which is poisonous. Furthermore, sweet potatoes are a natural sweetness. Golden Sweet. This is due to their drier and denser flesh. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Jewel Sweet Potatoes 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. Coho Salmon vs King: Whats The Difference? Purple sweet have a rich taste with a wine-like flavor. We. Color: Light brown skins, white flesh.Flavor: Sweet.Texture: Dense, firm, creamy.Best uses: Roasting, mashing. Timest. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. In a small bowl mix spices and sprinkle generously over potatoes. Ive shed sugar from my diet for months, and taken long (okay, long-ish) breaks from drinking. Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. Both are viewed as essential for global food security. (2). It's also because white potatoes are, well, white. They can both be baked, roasted, mashed or grilled. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." The other cultivar is from Oklahoma and is called the Cordners Red. All types of sweet potatoes offer 5 percent of your daily value for protein per serving, along with a significant source of dietary fiber 3.8 grams, or 15 percent of the DV needed for keeping your digestive system functioning properly and helping to prevent constipation. The Covington variety of sweet potato is particularly popular in the south. He's a contributor to the Washington Post, New York Magazine, Vice, and more. They have a slight nuttiness, and take well to steaming or roasting in cubes alongside other root vegetables. Find out how purple yams compared in my article here. It's only a. Allgold is a variety of sweet potato that was developed in Oklahoma. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. 10% said they never tried purple before and couldnt answer. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. FLESH Orange. Does it matter when it comes to your health? The articles rely on scientific studies, medical associations and professional experience. The more intense the color of the sweet potatoes, the more Contains carotenoids and anthocyanins. The texture is dry but slightly creamy. Pistachios vs Almonds: Which is Better? 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. You might be familiar with one or two, but there are many different varieties of sweet potatoes. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. In a separate bowl, mix topping ingredients together and top sweet potatoes. The sweet flavor of this vegetable can complement a variety of . His years of research and knowledge inspire people to achieve their goals. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. You can also try them pureed or mashed for soups, stews, sauces or a simple mashed side dish. NUTRITION Data from Whole Foods. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. NUTRITION Data from Whole Foods. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. All potato varieties provide a good amount of potassium. Cleveland Clinic 1995-2023. Piercing . To conduct original research, I decided to visit a few local supermarkets and compare the prices of each one. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. But there are several different types of sweet potatoes grown worldwide. 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. In some countries, purple sweet potatoes are used to color toppings on baked goods. 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. How to Cook Purple Yams: Baked, Boiled or Roasted, Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. All Rights Reserved. Read More Atlantic Mackerel vs Spanish Mackerel Are They The Same?Continue, The difference between types of oats is not always immediately apparent. SKIN Orange/copper. They have a stringy, soft, crumbly texture. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. NUTRITION Data from Whole Foods. Fact 2: Sweet potato And Oatmeal Nutrition Difference Their skin color is not an indication of the flesh color. In fact, in the U.S., it is very rare to find true yams for sale in the store. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. The following video explains how to bake a sweet potato. It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. Keeping them in a dark, cool place away from heat will make them last longer. You can purchase them all year round, and the most common types in the U.S. are the: These three are the most common and usually have orange, rose, or reddish-colored skin. Appearance wise, they look the most like yams. NUTRITION Data from Whole Foods. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. These orange sweet potatoes have a deliciously sweet taste and a rosy-pink skin. They have a slightly sweet taste and are fairly firm inside. Sweet. Korean sweet potatoes are some of the best examples of these Asian vegetables. 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. If you have a local farm or roadside stand close by, buy them there. They have white skin with deep purple flesh. 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. 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. They are delicious when baked, mashed, pureed or whipped. FLESH Cream/whitish colored that becomes yellow when baked. One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. Olive Oil vs Soybean Oil: Which of the Oils is Better? I asked them which one do they prefer the taste of. The more potassium, the more sodium your body will lose. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? Various types of sweet potatoes are very versatile when it comes to cooking. (2), Theyre a good source of antioxidant nutrients and compounds, including vitamins A, C, E, and K. Purple types are also high in anthocyanins, flavonoids that has been shown to have beneficial effects for liver health. The Japanese sweet potato is perfect for braising, boiling or stir-frying. Youll have better luck in specialty type markets selling international products. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? Poke a few holes into each potato and place them onto the rack. However, true yams contain more starch and less moisture than sweet potato varieties. Because of the diversity of sweet potato viruses, it is important to monitor and . Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Incidentally, yams and sweet potatoes are different. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. Sweet potatoes are a fantastic source of vitamins and minerals especially vitamin A. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. My friend, who is living in Okinawa, expressed the same problem. All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. Yams are an important part of West African food . Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. As a Certified Health Coach many of my clients ask about sweet potatoes. These are what you typically find in the grocery store, even if the label says yam. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. The flesh is dryer in texture and tastes starchier than other types. 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. Elazar Sontag is a writer from Oakland, California, living in Brooklyn. I love to simply roast then mash these sweet potatoes with butter, but they can also be used to add some heartiness to winter stews and braises. Learn which is the better pick. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. 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. They have light tan to creamy-colored skins with white 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. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. Both typically have brownish skin; though, that can vary depending on the variety. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. Download Our Essential Paleo Pantry List For Free. Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! Use them both. Even though your local store may have tubers named yams, chances are that they are one of the many kinds of sweet potato. Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. There are two main types of sweet potatoes, both of which are elongated yellow or orange tubers that taper to a point at each end. His years of research and knowledge inspire people to achieve their goals. It may be harder to find recipes including purple. However, it still has a sweet nutty taste that is common to all types of sweet potato. They taste less sweet and are more akin to winter squash with a heavy, pumpkin-like quality and flavor. If youre interested about how pumpkin compared for health and nutrition, check out my article here. Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. 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. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. Purple sweet potatoes have a firm, meaty texture. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Sweet Potato vs. Butternut Squash: A Comparison. You can use an electric beater if you'd like. Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet 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. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. There are two nutrients the body converts into vitamin A. Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. 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. 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. Want more Paleo sweet potato recipes? In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. We do not endorse non-Cleveland Clinic products or services. It helps the body get rid of excess sodium reducing fluid build-up. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. The average price for sweet potatoes is $0.99 per pound. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. Theres a subtle starchy undertone with rich sweet flavor. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. Weekly meal plans and shopping lists - 30 or few er ingredients per week - Full Nutritional Data - 100% Paleo. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. SKIN Cream colored and pretty smooth. They're perfect for roasting whole or sliced into fries. The Japanese satsuma-imo is my absolute favorite sweet potato. It is, after all, my favorite fall vegetable. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Purple ones are drier, therefore, they will need longer cooking times than orange ones. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. 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. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. Stokes from North Carolina originally but is grown commercially in Central California. There are a few varieties of sweet potatoes that are sold as Cordner cultivars. In most Spanish speaking countries, sweet potatoes are known simply as batatas. 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. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones.

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