Spanish mackerel and Atlantic mackerel are not the same and are different species. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. Golden Sweet - Mid-season. Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. Watch this video to find out. Blood sugar and the glycemic index. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Yams vs. Sweet Potatoes: What's the Difference? What Is a Yam? | The The fresh purple yam flesh is pale purple with white specks through it. Find out if Russet potatoes and Idaho potatoes are the same in my article, Idaho vs Russet Potatoes Are They The Same? In these countries, the orange and white flesh varieties are the most popular. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. They have coppery skin that ranges from red to purple with deep orange flesh. Sweet potatoes are sweeter and moister than the drier purple. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. Also known as the Hawaiian sweet potato or the Uala, this purple tuber has light brown skin and purple flesh. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. The ones in the supermarket probably have been stored for months, while farm-fresh potatoes may only be a week old. They have tapered ends, a slight curve to the overall shape and are small to medium in size. I grew up with vegetarian parents, so I can comfortably go decent stretches of time without meat. This is due to their drier and denser flesh. A Field Guide to Sweet Potato Types (and the Dirt on Yams) - Serious Eats Allow me to preface this with I don't know much about farming. It's only a. Fried Fish Vs Fried Chicken: Is Fried Fish The New Fried Chicken? However, there are hundreds of different types of sweet potatoes. The purple color comes from pigments called anthocyanins which are powerful antioxidants. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. But back then, the sweet potato was also white or yellow in color. The flesh varies, too, and can be creamy white,. 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). Most people may think they are a member of the potato family 1. White potatoes score the highest at 75. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. Many people confuse sweet potatoes with yams. (8). 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. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. Lower GI than oats. Let's take a look at the nutrients contained in each potato. Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. Though our site boasts some truly excellent sweet potato recipes, Ive always preferred them completely plain. To conduct some original research, I polled readers, clients and members of food groups. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! Want more Paleo sweet potato recipes? Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Purple ones are denser requiring longer cooking times. Sweet potatoes have a moderate glycemic index and is considered safe for most people. Does it matter when it comes to your health? It helps the body get rid of excess sodium reducing fluid build-up. The magazine published an issue exclusively dedicated to sweet potatoes. Murasaki Japanese Sweet Potato a Recipe For Disaster? Appearance wise, they look the most like yams. Japanese sweet potatoes are also great for gnocchi because they are low in moisture. Their starchy flesh takes on a sweet and malty flavor when cooked. 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. Their skins can be various shades of brown, yellow, orange, red or purple. Due to their different color flesh, one would think they taste different. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. Consuming one regular sweet potato provides 730% of the daily value for vitamin A. Many types of sweet potato from Asia have dark-colored skin and white flesh. This variety is also called the soft sweet potato and has reddish-brown skin with bright, orange flesh. My friend, who is living in Okinawa, expressed the same problem. These are the In 100g of my whole wheat pasta there are 72g carbs, 12g protein and 350 calories. All sweet potatoes have similar vitamin and mineral content making them great allies in supporting your overall health. The purple color is not manufactured but an entirely natural process. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. orange-fleshed cousins. This is definitely the faster method of cooking them. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. The Difference Between Sweet Potatoes and Yams - The Spruce Eats They have purple skin and a subtly sweet-tasting flesh that intensifies in color when cooked. Sweet Potato Nutrition Facts and Health Benefits - Verywell Fit 10% said they never tried purple before and couldnt answer. Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. Red potato vs Sweet potato - In-Depth Nutrition Comparison - Food Struct I eat them cold for breakfast the next morning, by which time they've developed a wonderful custard-like texture. Get fresh recipes, cooking tips, deal alerts, and more! Stokes purple has a moist and starchy texture and a mildly sweet floral taste. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. 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. We do not endorse non-Cleveland Clinic products or services. Bottom line: The glycemic index misses a lot of important information. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potato. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. The Japanese sweet potato is perfect for braising, boiling or stir-frying. The Top Health Benefits of Sweet Potatoes for People With Diabetes Your body converts the beta carotene into off-the-charts levels of vitamin A. Sweet Potato vs Rice: Which is Healthier? - Healthagy Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. In the south, they're often favored for side dishes and desserts. The price may sway your decision about one to use. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Sweet potato Firm sweet potato with golden skin and lighter flesh. flesh: These types of sweet potatoes normally have rose or reddish colored skin. The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. Lets Compare. Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." All About Sweet Potatoes - How To Cooking Tips - RecipeTips 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. Ipomoea batatas is the botanical name for all varieties of sweet potato. This sweet potato variety gets its name from the ruby-colored skin that develops when cooked. Traditionally, your sweet potatoes have copper-color, brown, or purplish-red skin, and the flesh is a vibrant orange. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. However, it is not related to the potato plant Solanum tuberosum as their composition of simple sugars and complex starches is pretty different. SKIN Purple and fairly smooth. Both typically have brownish skin; though, that can vary depending on the variety. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Therefore, you may be changing the recipe slightly to make the dish a bit sweeter. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. Its a benign condition and it goes away when you reduce your intake. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. Yams Sweet Potatoes vs. - Difference Between Sweet Potatoes and Yams It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Serotonin is often included as an ingredient in antidepressants. Use them both. What's the Difference Between Pastrami and Montreal Smoked Meat. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. 3. In sweet potato and in oatmeal most calories came from carbs. If you have a local farm or roadside stand close by, buy them there. "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. The flesh varies, too, and can be creamy white, vibrant . All types of sweet potatoes offer nutrient-dense benefits to your health. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. SKIN Orange/copper. 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. Potatoes vs Sweet Potatoes - How They Grow, Timing, and More Sweet potatoes varieties have white flesh or orange flesh, and, there are even some varieties with purple flesh. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. One large baked sweet potato provides about 3.6 grams of protein. Sweet potatoes come in a variety of colors, both inside and out. Having many similarities between the two, many people wonder about their differences. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. Lets examine the different taste and texture of each sweet potato. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. Sweet Potato Nutrition. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. The articles rely on scientific studies, medical associations and professional experience. "Both terms are correct though. Both typically have brownish skin; though, that can vary depending on the variety. This versatile starchy root vegetable is identified by its rose-colored skin and intense orange flesh. 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. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. If you're looking for a little extra sweetness, use Jewels for sweet potato pie or a simple mash with cinnamon and maple syrup on top. But in the end, it comes down to personal preference., Her best advice? Download Our Favorite Paleo Recipes For Free. The longer cooking time will make it moister. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. King and Coho salmon vary in size, flavor, and, Read More Coho Salmon vs King: Whats The Difference?Continue, As a Certified Health Coach informing clients about different nuts is part of my job. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. Most of the worlds yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. Heirloom sweet potatoes refer to varieties of root vegetables that are old cultivars or heritage varieties. 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). 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. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. The other cultivar is from Oklahoma and is called the Cordners Red. 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. Olive oil is better than soybean oil due to its higher percentage of minerals, antioxidants and healthy monounsaturated, Read More Olive Oil vs Soybean Oil: Which of the Oils is Better?Continue. 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%. 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. Youll have better luck in specialty type markets selling international products. Policy. This is identified by its elongated shape, deep purple skin, and soft white flesh. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Sweet Potatoes vs. White Potatoes: How Do They Compare? - EverydayHealth 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. This is simply a buildup of betacarotene. Instead, you'll find plenty of sweet potato varieties mislabeled as yams. Compared to yams, sweet potatoes are shorter. Purple are starchier than the orange. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Find out how Russet potatoes compared to red potatoes in my article, Red Potatoes vs Russet Potatoes: The Differences. Sweet Potato vs. Butternut Squash: A Comparison. The quantity needed in recipes doesnt change when substituting one potato for the other. They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. The following table is a side-by-side comparison of the nutrients: Sweet Potato Cooked (100 g) Russet Potato Cooked (100 g) Calories: 90: 95: Protein: 2.01 g: 2.63 g: Carbohydrates: 20.7 g: 21.4 g: Fiber: 3.3 g: 2.3 g: Fat: 0.15 g . Their skin color is not an indication of the flesh color. In addition, Ill examine their benefits and if one is easier to store than the other. It is, after all, my favorite fall vegetable. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. 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. Purple sweet potato is not considered to be high in sugar. When finished, they'll be creamy, smooth, and rich. Whole Wheat Pasta VS Sweet Potato - Bodybuilding.com Forums The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. Yam Soft sweet potato with a copper skin and deep orange flesh. You can use an electric beater if you'd like. and are quickly gaining in popularity in the U.S. because of their unique color. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. For this reason many people wonder if theyre the same or differences. We recommend that you do your own independent research before purchasing anything. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. Potato or Sweet Potato: Which Is Healthier? - Cleveland Clinic 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. 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. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. You will find sweet potatoes pre-peeled and cooked and sold in cans or frozen. The Confusion of Yams vs Sweet Potatoes Comes from Slave Trade Purple ones are drier, therefore, they will need longer cooking times than orange ones. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. 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). These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. As a result, the sweet potatoes will be more flavorful and fresh. Beauregards have purplish-red skin and a deep orange interior. 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. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. 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 are different. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. With the rising prices of just about everything lately, the cost of something certainly matters to most people. Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. The best part is that they are easy to find at your local grocery store, farmers' market and on many restaurant menus. The more intense the color of the sweet potatoes, the more Contains carotenoids and anthocyanins. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. For this reason many people ask, which sweet potato is healthier? Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white 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. These fat-soluble compounds are found in the retina, lens and macula of your eyes. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. As a Certified Health Coach many of my clients ask about sweet potatoes. If you are making pie, the purple sweet may lack the sweetness needed. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Coat potatoes in ghee, lay flat on a sheet pan. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. Find out how white sweet potatoes compared in my comparison article. When roasted, their exterior crisps up while the interior remains creamy. So if youre looking to keep your diet low in carbs, you might want to look for other alternatives lower on the glycemic index. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. I lived on this island off the Southern coast of China for 3 months, and I survived in large part on sweet potatoes (in addition to salted duck eggs, roasted duck, and fresh fish!). I roast them in a scorching-hot oventhough science (and our culinary team) advises against thisuntil the skin turns to a crinkly leather and the interior is a gooey, steaming mess of bubbling sugars and chewy flesh. 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. 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. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Lets answer, is Spanish mackerel the same as Atlantic mackerel? Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. 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. They are native to the Americas but grown in many parts of the world. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. How to Cook a Sweet Potato In the Microwave - Food Network They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. Yams are an important part of West African food . Sweet potatoes come in a variety of colors, both inside and out. Sweet potatoes vs. potatoes: Which are really healthier? [Infographic]