4

votes

Nutrition differences in different varieties of sweet potatoes

Commented on July 12, 2015
Created January 26, 2012 at 1:05 PM

I rarely consume the typical orange-fleshed sweet potatoes. The only nutrition data I can find is on the orange-fleshed variety. I know the white-fleshed sweet potatoes wouldn't have any beta carotene, but I was wondering if there are any other significant nutritonal differences in different colored sweet potatoes. Thanks for any help!

Ce7e28769d92d5de5533e775b1de966e

on January 27, 2012
at 12:05 AM

Yep, the purple power ranger has 30g of C for a medium which is about a cup.

6714718e2245e5190017d643a7614157

on January 26, 2012
at 08:58 PM

I had some purple sweet potatoes as part of my lunch today. Cooked in coconut milk with curry powder.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2012
at 03:19 PM

So to simplify your review above: they all have more or less similar level of nutrients. Aside from Vitamin A (beta-carotene) in sweet potatoes.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2012
at 03:18 PM

You mean the Okinawan sweet potato has 30 mg (milligrams) of Vitamin C, right?

Ce7e28769d92d5de5533e775b1de966e

on January 26, 2012
at 03:15 PM

Oh no! That is the worst news ever! ::hugs::

0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on January 26, 2012
at 03:05 PM

I am just jealous because Okinawan or Japanese sweet potatoes do not seem to have made it as far as the UK yet.

Ce7e28769d92d5de5533e775b1de966e

on January 26, 2012
at 02:54 PM

Yes. Yes I am ::raises a proud fist in the air:: Sweet Potato Nerds unite!

0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on January 26, 2012
at 02:30 PM

Sweet potato nerd :P

9ffe43c6c5990ed710c7c49b12d6ee7f

on January 26, 2012
at 01:48 PM

I'm really interested as well - especially in purple sweet potatoes, which are preferred China to the orange ones. People also believe they're healthier than the orange ones. The purple ones taste meh to me though compared to delicious orange.

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2 Answers

10
Ce7e28769d92d5de5533e775b1de966e

on January 26, 2012
at 02:22 PM

Below is the difference, also there is confusion where sweet potatoes are called yams and vice versa. You asked.. so you shall receive:

Okinawan sweet potato (white skin/purple flesh): One medium contains 30 g, of vitamin C, 19 mcg folate and traces of other B vitamins. Minerals include 271 mg potassium, 29 mg calcium, 37 mg phosphorus, 17 mg sodium, 13 mg magnesium, and traces of iron, zinc, copper, manganese and selenium. The purple pigment contains high levels of anthocyanin, an antioxidant.

Sweet Potato: Again medium-sized, they provide about 500 percent of your recommended vitamin A; 60 percent of your vitamin D; 45 percent of your vitamin C; 15 percent of your vitamin B-6; 10 percent of your riboflavin; 6 percent of your thiamine, folate, phosphorus and magnesium; 4 percent of your iron, niacin and calcium; and 2 percent of your zinc. Awesome source of potassium.

Yams: High in vitamin C, containing 8.2mg, or 14 percent of the recommended daily intake. Other vitamins include vitamin A, vitamin E, vitamin K, vitamin B6, choline, niacin, thiamin, folate and pantothenic acid. Minerals: potassium and manganese, each with 13 percent of the daily recommended value, calcium, magnesium, phosphorus, selenium, zinc, copper and iron.

And my absolute favourite in the world, the Japanese Sweet Potato: One medium Japanese sweet potato contains 4 percent DV for calcium and iron and contains significant amounts of magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. Sweet potatoes contain B vitamins -- thiamine, riboflavin, niacin, pantothenic acid, folate and B-6, as well as essential amino acids.

Nerd alert! Just because its awesome:

The plant is a herbaceous perennial vine, bearing alternate heart-shaped or palmately lobed leaves and medium-sized sympetalous flowers. The edible tuberous root is long and tapered, with a smooth skin whose color ranges between yellow, orange, red, brown, purple, and beige. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato varieties with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh.

To amaze your friends and provide extra info for future trivia games: In certain parts of the world, sweet potatoes are locally known as camote, kamote, man thet, ubi jalar, ubi keladi, shakarkand, satsuma, imo, batata or el boniato.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2012
at 03:18 PM

You mean the Okinawan sweet potato has 30 mg (milligrams) of Vitamin C, right?

Ce7e28769d92d5de5533e775b1de966e

on January 26, 2012
at 03:15 PM

Oh no! That is the worst news ever! ::hugs::

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2012
at 03:19 PM

So to simplify your review above: they all have more or less similar level of nutrients. Aside from Vitamin A (beta-carotene) in sweet potatoes.

Ce7e28769d92d5de5533e775b1de966e

on January 26, 2012
at 02:54 PM

Yes. Yes I am ::raises a proud fist in the air:: Sweet Potato Nerds unite!

Ce7e28769d92d5de5533e775b1de966e

on January 27, 2012
at 12:05 AM

Yep, the purple power ranger has 30g of C for a medium which is about a cup.

0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on January 26, 2012
at 03:05 PM

I am just jealous because Okinawan or Japanese sweet potatoes do not seem to have made it as far as the UK yet.

0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on January 26, 2012
at 02:30 PM

Sweet potato nerd :P

6714718e2245e5190017d643a7614157

on January 26, 2012
at 08:58 PM

I had some purple sweet potatoes as part of my lunch today. Cooked in coconut milk with curry powder.

E003400289bd97923b90d9af19a0e14f

on July 12, 2015
at 07:29 AM

are there any difference in calories between the purple and the orange????

0
Fd6dc0cc8844ff1b7342efe80d8612ce

on December 07, 2012
at 02:16 AM

Or in New Zealand they are called Kumara. They grow and eat 3 colors, the orange, a yellow skin and fleshed one called gold, and a whitish skin, purple streaked white flesh one that is the best. They are not ever cooked as a dessert.

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