Potato Nutrition Facts According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. 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. 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. Orange sweet potatoes have purple or copper skin and orange flesh, and many consider them to be the most traditional. Find out how purple yams compared in my article here. Their starchy flesh takes on a sweet and malty flavor when cooked. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. Generally more round (fatter) than the Stokes purple variety, which are more elongated. Furthermore, sweet potatoes are a natural sweetness. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. Store them anywhere from 55F to 60F and keep them out of the refrigerator. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. 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. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. (Youre on your own for taste.). But in the end, it comes down to personal preference., Her best advice? In a small bowl mix spices and sprinkle generously over potatoes. It seems that it became popular to call sweet potatoes yams in the US during the late 1800s. This is due to their drier and denser flesh. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. Depression and anxiety can contribute to difficulty sleeping. (1). Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Red Potatoes vs Yukon Gold Potatoes: Whats The Difference? Due to their different color flesh, one would think they taste different. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Red Bliss Potatoes. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish. Almonds are better due to their greater percentage of minerals, fiber and vitamin E.Almonds have a, Read More Pistachios vs Almonds: Which is Better? They also provide some calcium, iron, magnesium, and folate. A superior sweet potato! 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). Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. Diane sweet potatoes are one of the varieties that is often confused with yams. A sweet potato is the storage root of Ipomoea batatas. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. orange-fleshed cousins. White potatoes score the highest at 75. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. The sweet potato is superior, IMO, because: 1. 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. Many people rate Beauregard sweet potatoes as the most versatile to cook with. The Japanese sweet potato has more starch than other varieties. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Potatoes ( Solanum tuberosum) are in the Solanaceae family, related to tomatoes, peppers, and eggplant along with deadly nightshade. Purple sweet potatoes are healthier due to their highest overall level of phenolics, antioxidants and soluble dietary fiber. Purple ones are drier, therefore, they will need longer cooking times than orange ones. 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. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. 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. 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. 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 Various types of sweet potatoes are very versatile when it comes to cooking. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. Summarized findings in the review supported magnesium as a treatment for mild anxiety and multiple anxiety disorders. NUTRITION Data from Whole Foods. If you have a local farm or roadside stand close by, buy them there. 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). It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Sweet potatoes are easier to find in supermarkets. Sweet potato is a major staple crop that is grown in many parts of the world, and there are many different sweet potato viruses that can cause disease and reduce crop yields. 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. Increased cooking times is recommended for purple. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. These antioxidants protect our skin from free radicals. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. The biggest difference amongst potatoes and sweet potatoes, is the Vitamin A content. To call them sloppy would be an understatement. 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. Causes less bloating when eaten in high amounts compared to oats. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. If you have any questions about this article dont hesitate to email us. When looking at either one at the market, always choose large ones which feel firm. In fact, in the U.S., it is very rare to find true yams for sale in the store. Stokes purple sweet potatoes are one of the most popular purple cultivars. Questions about harvesting white potato vs sweet potato. Sweet potatoes with orange flesh are rich in carotenoids. Okinawans are a locally grown staple of Hawaii Finish with a drizzle of tahini, or like me the dried crumbly bits at the bottom of the jar. True yams are tuberous roots in the genus Dioscorea belonging to the family Dioscoreaceae. Bottom line: The glycemic index misses a lot of important information. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. and are quickly gaining in popularity in the U.S. because of their unique color. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Sweet potato fries, sweet potato pie or candied sweet potatoes are great ways to use O'Henrys. The Red Bliss potato is a waxy potato, which means it has a high moisture content and keeps its shape while cooking. NUTRITION Data from Whole Foods. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Fat. Dont confuse them for an Ube which is actually a yam. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Advertising on our site helps support our mission. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. 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. Potato, potahto. Pour into a baking dish. 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. Place the potatoes either into the water or onto a steaming rack. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. You can find an email on ourcontact page. In some countries, purple sweet potatoes are used to color toppings on baked goods. Bush Porto Rico sweet potatoes are a popular type of sweet root vegetable that is also used to create many cultivars. Roast at 400F for 25 minutes, broil for 5 minutes. Ive shed sugar from my diet for months, and taken long (okay, long-ish) breaks from drinking. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. Sweet. To me, it seems that garnets are slightly more reddish in color on the outside. 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. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. Also, sweet potatoes are native to the Americas, whereas yams come from Asia and Africa. Sweet potatoes are sweeter and moister than the drier purple. When roasted, their exterior crisps up while the interior remains creamy. The texture is dry but slightly creamy. As a Certified Health Coach many of my clients ask about sweet potatoes. 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!). 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. Plants in this family produce solanine, which is poisonous. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. National Center for Biotechnology Information. They have purple skin and a subtly sweet-tasting flesh that intensifies in color when cooked. Roasting, frying or sauting purple sweet potatoes can help to keep that gorgeous color from bleeding out when cooking. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. We recommend that you do your own independent research before purchasing anything. Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. Sweet potatoes hold their sweetness consistently. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. Best Uses for Adirondack Blue Potato: Boiling, roasting, or steaming. Sweet potatoes actually belong to the morning glory family, Convolvulaceae (that means lots of pretty flowers! Due to its intense purple skin and deep purple flesh, you could be mistaken for thinking that this long plump root is a beet. 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. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. One large baked sweet potato provides about 3.6 grams of protein. 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. They include the classic Garnet and Jewels and are the most common sweet potato. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. Better to flavor your tuber with fresh herbs or low-fat yogurt. Click To Download Your Paleo Diet Food List. Save my name, email, and website in this browser for the next time I comment. TASTE Mildly sweet and fairly firm inside. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." The reason Beauregards are so popular is due to their very sweet taste and vibrant orange color. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Advertising on our site helps support our mission. They are delicious when baked, mashed, pureed or whipped. The Best Way to Cook Whole Sweet Potatoes, Potatoes 101: All You Need to Know About Common Spuds, Trevisano Radicchio Salad With Satsumas, Pistachios, and Calabrian Chile Vinaigrette, Austrian-Style Potato Salad (Erdpfelsalat) Recipe, Thanksgiving Stuffed Roast Pumpkins Recipe, Roasted Frozen Sweet Potatoes With Whipped Crme Frache and Granola, Roasted Pumpkin Soup With Brown Butter and Thyme Recipe, The Serious Eats Guide to Shopping for Asian Noodles, In Season: Sweet Potatoes, For Breakfast, Lunch, Dinner, or Dessert, A Beginner's Guide to Olives: 14 Varieties Worth Seeking Out. 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. Eating purple sweet potatoes is also extremely good for you. NUTRITION Data from Whole Foods. Better to flavor your tuber with fresh herbs or low-fat yogurt. Directions Pre-heat oven to 400F. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. For fries, purple potatoes have the advantage. TASTE Mildly sweet, and pretty moist inside. When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. In this article, you will find descriptions of the most popular kinds of sweet potatoes. Golden Sweet - Mid-season. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. Incidentally, yams and sweet potatoes are different. (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. Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. Are Sweet Potatoes Healthier Than Regular Potatoes? Jewels have a long elliptical shape, a mildly sweet taste and fairly firm texture and a lot of moisture, making them excellent all-purpose sweet potatoes. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. These spuds are high in anthocyanins, which is the same antioxidant found in blueberries that gives both their purple hue, per the Institute of Physics (IOP). Sweet potato Firm sweet potato with golden skin and lighter flesh. Itll add some variety to your diet.. However, true yams contain more starch and less moisture than sweet potato varieties. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. Elazar Sontag is a writer from Oakland, California, living in Brooklyn. These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. (8). That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. According to scientific studies, vitamin A helps the eyes when it comes to dim light vision and dry eyes5. Sweet potatoes tend to be on the sweeter side and yams have a mild earthy taste. Sweet potatoes are a type of root vegetable that look and taste different from regular potatoes. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. In its raw state, the potato flesh has a faint white marbling effect. For this reason many people wonder if theyre the same or differences. SKIN Cream colored and pretty smooth. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. The flesh varies, too, and can be creamy white, vibrant . These include: All purples can be easily made and still retain their rich purple color even when cooked. The Caiapo contained also has a positive effect on the cholesterol level. The sweet potato ( Ipomoea batatas) is an underground tuber. You can use an electric beater if you'd like. Oatmeal, Read More Oatmeal Vs. Oat Bran: A ComparisonContinue, Bluegill and redear sunfish are very similar. What Nutrients Are in the Skins of Sweet Potatoes? These varieties have light purple or reddish skins and sweet white flesh. These orange sweet potatoes have a deliciously sweet taste and a rosy-pink skin. It's rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in. Fiber rich diets have been linked to regular bowel movements and a lower risk of colon cancer 8. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. Lets CompareContinue. The flesh is dryer in texture and tastes starchier than other types. If you are making pie, the purple sweet may lack the sweetness needed. Sweet potatoes have quite a bit less protein than a traditional white potato. Purple sweet contain more of the antioxidant anthocyanin. All types of sweet potatoes offer nutrient-dense benefits to your health. Purple and regular sweet potatoes are both stored in a cool, dry, ventilated container. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their They are easier to find online. Sweet Potato vs. Russet Potato: Whats The Difference? 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. One cup of cooked white rice is about 158 grams. Purple sweet potatoes have a beige outer skin with a purple flesh inside. In the south, they're often favored for side dishes and desserts. Want more Paleo sweet potato recipes? Their moist flesh is good for baking, mashing, or frying. This oblong-shaped potato has rosy skin and medium orange flesh. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. They are your grocery store potatoes, she says. 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. In addition, Sweet Potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. For a delicious meal, pick these potatoes sweet in flavor. The Jewel variety is likely what you are used to seeing and eating when you think of a classic sweet potato. Yams are an important part of West African food . Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. Hannah sweet potatoes are perfect mashed as a side. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better.