We recommend that you do your own independent research before purchasing anything. That is, in order to keep the same nutritional value I had in sweet potato, I should eat about ~24 gram of whole wheat pasta (17g crabs, 2.88 protein and 84 calories). All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Potatoes vs Sweet Potatoes - We Compare them These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. With the rising prices of just about everything lately, the cost of something certainly matters to most people. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. You can find an email on ourcontact page. Depression and anxiety can contribute to difficulty sleeping. Beta carotene and vitamin A. Sweet Potatoes 101: Nutrition Facts and Health Benefits They are native to the Americas but grown in many parts of the world. ), wed resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. Which Is Healthier? 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). Beauregards have purplish-red skin and a deep orange interior. Exploring Capsid And Its Connection To Sweet Potatoes (1). Atlantic and Spanish mackerel have many similarities which is why people ask about their differences, if any. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. 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). Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. Sweet Potato vs. Regular Potato: Which Is Better For Your Health? Is a yam healthier than a sweet potato? Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. 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 . According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. Pour into a baking dish. Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. The orange sweet potato was cultivated in the 1930s and it was larger, sweeter, more moist, and fleshier compared to the smaller, yellowish, and drier-fleshed varieties. Boniato vs Batata Furthermore, sweet potatoes are a natural sweetness. 7 Types of Sweet Potatoes and the Best Ways To Cook Them | Livestrong.com Available year-round, they have purple-tinted skin with a deep purple flesh that intensifies when cooked. Get fresh recipes, cooking tips, deal alerts, and more! 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. 4. Neither spud is a dud, but one offers just a bit more nutrition. One large baked sweet potato provides about 3.6 grams of protein. They have white skin with deep purple flesh. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. The Difference Between Sweet Potatoes and Yams - The Spruce Eats Theres also plenty of arguing over which spud is yummier, of course. 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. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. Sweet potatoes have now been domesticated in many countries around the world that have a hot and humid climate. We do not endorse non-Cleveland Clinic products or services. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. There are a few things you should consider before substituting these vegetables in recipes. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking. But orange sweet potatoes live up to their namethey have a robust, sweet flavor that will probably never mimic the taste of classic French fries. The price may sway your decision about one to use. While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. But there are several different types of sweet potatoes grown worldwide. Sweet potatoes are a popular vegetable in North America where they are also called yams. Sweet potatoes are a fantastic source of vitamins and minerals especially vitamin A. Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. (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. SKIN Purple and fairly smooth. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. 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. Their starchy flesh takes on a sweet and malty flavor when cooked. A Field Guide to Sweet Potato Types (and the Dirt on Yams) - Serious Eats Allgold is a variety of sweet potato that was developed in Oklahoma. Sweet vs White Potato: Which is Better? - Kay Nutrition Though they can get watery, jewels and Beauregards are both excellent all-purpose sweet potatoes. Thousands of different varieties exist today. Sweet Potato vs. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. One group compared the glycemic index and load of sweet potatoes vs. potatoes. Yams vs. Sweet Potatoes: What's the Difference? What Is a Yam? | The They are both good to eat as a part of a healthy . Yukon Gold Potato vs Russet Potato: Whats The Difference? What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. Sweet Potato vs Potato: Which Is Better for You? - BioTrust Yam Vs. Sweet Potato - Answer All Your Questions 2023 Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. So, for example, a baked sweet potato actually has a higher GI than a boiled white potato. In some countries, purple sweet potatoes are used to color toppings on baked goods. Those have both names on the label but are not yams. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. Sweet potatoes have quite a bit less protein than a traditional white potato. Sweet potato puree from the potato's flesh has about 3 grams of fiber in 1/2 cup, and a slice of sweet potato pie has just 1 gram of fiber. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. 7. To me, it seems that garnets are slightly more reddish in color on the outside. 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. Most notably, Beta Carotene, which is easily absorbed by the body. These are what you typically find in the grocery store, even if the label says yam. Store them anywhere from 55F to 60F and keep them out of the refrigerator. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. The flesh is dryer in texture and tastes starchier than other types. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. 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. They're perfect for roasting whole or sliced into fries. Bake for 40 minutes at 350 degrees F. Sometimes referred to as the Ube sweet potato, this tuberous root is actually a type of purple yam. 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. Watch this video to find out. A typical question asked, is soybean oil better than olive oil? Yams vs Sweet Potatoes: What Are The Differences & Similarities? Their skins can be various shades of brown, yellow, orange, red or purple. Beauregards will break down slightly when cooked, and when roasted, while they'll still hold their shape, they don't maintain the same chewy bite that other varieties do. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. This is definitely the faster method of cooking them. Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. Elazar Sontag is a writer from Oakland, California, living in Brooklyn. Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white potatoes. NUTRITION Data from Whole Foods. 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. They contain 4 mg of sugar per one serving size of 110 grams. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. Please help! These varieties have light purple or reddish skins and sweet white flesh. Okinawans are a locally grown staple of Hawaii Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. 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. (Youre on your own for taste.). Serotonin is often included as an ingredient in antidepressants. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. Check out this post of 66 Paleo sweet potato recipes here. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. 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. 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. So, how should you cook potatoes or sweet potatoes to get the most benefit? Read more here About Me, Part of my job as a Certified Health Coach is to inform people about healthy oils. Mix well with a fork. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. One of the most interesting varieties of sweet potatoes from Asia is the Murasaki sweet potato from Japan. They should be kept out of the refrigerator in a dark place away from heat. Potatoes and sweet potatoes are different. Olive Oil vs Soybean Oil: Which of the Oils is Better? Yams are a starchier and drier root vegetable. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. SKIN Cream colored and pretty smooth. When cooked, Envy sweet potatoes have a mildly sweet taste and moist flesh. Many people rate Beauregard sweet potatoes as the most versatile to cook with. 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.