Purple sweet potatoes are some of the most interesting and colorful vegetables you can cook. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. There is the Texan Cordner variety with copper-colored skin and medium orange flesh. Let's take a look at the nutrients contained in each potato. Get fresh recipes, cooking tips, deal alerts, and more! Braising these taters, or cooking them low and slow, gives them a silky texture. They also provide some calcium, iron, magnesium, and folate. The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. The traditional sweet potato and the purple sweet potato are two of the most common. Calories There are 125 calories in a white potato versus 108 calories in a sweet potato. 17. Traditionally, Korean sweet potatoes are roasted or steamed and served as a snack. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. These tuberous starchy roots belong to the family Convolvulaceae (morning glory) in the order Solanales. Whatever your taste, trying different kinds of sweet potatoes can be a delicious culinary experience. Both typically have brownish skin; though, that can vary depending on the variety. Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. That leaves only 3rd party sources for Okinawan and Japanese sweet potatoes. But back then, the sweet potato was also white or yellow in color. 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). Idaho vs Russet Potatoes Are They The Same? TASTE Mildly sweet, and pretty moist inside. 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). Allgold is a variety of sweet potato that was developed in Oklahoma. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. The purple color is not manufactured but an entirely natural process. Jewels have light orange skin, and are less intensely sweet than Beauregards, but can be used in many of the same recipes. My friend, who is living in Okinawa, expressed the same problem. You can also buy Ube yam powder, extract, purple Ube jam, or grated frozen roots. Orange While some sweet potatoes are dense, starchy, and creamy, others are more watery when cooked, with a stringier texture. These long wiry root vegetables have an orange flesh that stays relatively firm while cooking. Pair them with sauces that are bright and acidic, such as a salsa verde or chimichurri. Stokes from North Carolina originally but is grown commercially in Central California. It comes from an antioxidant called anthocyanin, which is colored water-soluble pigments that can give plants, fruits, and other vegetables their rich coloring. Blood sugar and the glycemic index. All potato varieties provide a good amount of potassium. The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. TASTE Not very sweet, and pretty dry inside. 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. Olive Oil vs Soybean Oil: Which of the Oils is Better? So, when I spotted these 5 varieties of sweet potatoes in Whole Foods the other day, I decided to document them with photographs and notes! Ive shed sugar from my diet for months, and taken long (okay, long-ish) breaks from drinking. These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. The Covington variety of sweet potato is particularly popular in the south. 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. Learn which is the better pick. Purple potato may be more difficult to find in traditional supermarkets. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. FLESH Deep orange. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. White potatoes score the highest at 75. NUTRITION Data from Whole Foods. If you have a local farm or roadside stand close by, buy them there. Allow me to preface this with I don't know much about farming. Unless you live in a tropical climate, or are cooking dishes that specifically call for them, you probably aren't encountering yams at all. The average price for sweet potatoes is $0.99 per pound. Most people may think they are a member of the potato family 1. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. Eating purple sweet potatoes is also extremely good for you. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. His years of research and knowledge inspire people to achieve their goals. Another of the most popular varieties of sweet potato is the delicious Covington cultivar. Which Is Healthier? In its raw state, the potato flesh has a faint white marbling effect. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact They can both be baked, roasted, mashed or grilled. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. This oblong-shaped potato has rosy skin and medium orange flesh. This is definitely the faster method of cooking them. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. They have light tan to creamy-colored skins with white flesh. Satiety value is greater. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. Itll add some variety to your diet.. We Compare. There is also a type of sweet potato called Red Garnet which has reddish-purple skin and orange flesh. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The Carolina Ruby sweet potato is a cultivar that was developed using Beauregards. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. Sweet potatoes have a moderate glycemic index and is considered safe for most people. It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. Purple sweet potatoes have a firm, meaty texture. Although Jerseys are sweeter than regular potatoes, they arent as sweet as many of the orange varieties of sweet potatoes. 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. Better to flavor your tuber with fresh herbs or low-fat yogurt. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . A 2017 study even found that eating fried potatoes twice a week increased your risk of death. The O'Henry sweet potato is incredibly versatile. Theres also plenty of arguing over which spud is yummier, of course. Please help! Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. Sweet potatoes are native to tropical countries in Central and South America. They contain 4 mg of sugar per one serving size of 110 grams. ).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). A superior sweet potato! So, how should you cook potatoes or sweet potatoes to get the most benefit? Olive oil and soybean oil are two oils commonly mentioned. Beta carotene and vitamin A. It's not always easy to tell varieties of orange sweet potatoes apart. 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. A true yam has a bark-like skin with hairs. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. 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 potato is more prolific since it has 4-10 edible roots per plant. 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 . Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. National Center for Biotechnology Information. They can also be added to casseroles, soups and stews to enhance the flavors of other ingredients. Sweet Potato vs. Butternut Squash: A Comparison. 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. Preheat oven to 350 degrees F. In a large mixing bowl, combine sweet potatoes, eggs, milk, sugar (if using), vanilla, salt, and melted butter. They can be used in both savory and sweet recipes, but are unsurpassed when baked, roasted or boiled. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. Data from five long-running cohort studies including over 1 million participants found that the beta-carotene found in sweet potatoes was associated with a 15-percent reduced risk of ALS. 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. These are often grown in lesser quantities and popular with home gardeners. Many people confuse sweet potatoes with yams. Some of the publications of DOST are spelled "sweet potato" and "sweetpotato." One Facebook user explained that both spelling styles are correct. Cook on high pressure for 15-20 minutes. Poke a few holes into each potato and place them onto the rack. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. For this reason many people wonder if theyre the same or differences. Having many similarities between the two, many people wonder about their differences. His years of research and knowledge inspire people to achieve their goals. Both regular and sweet potatoes offer you equal . They have coppery skin that ranges from red to purple with deep orange flesh. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels.
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