Quick Answers
White sweet potatoes and regular orange sweet potatoes are both members of the Ipomoea batatas plant species, but they differ primarily in their flesh and skin color. White sweet potatoes have a very pale cream flesh and skin while regular sweet potatoes have a vibrant orange flesh and copper skin.
In terms of nutrition, white and orange sweet potatoes have some key differences:
– White sweet potatoes are lower in beta-carotene and vitamin A but higher in vitamin C and certain minerals like calcium and potassium.
– Both provide fiber, antioxidants, and complex carbs.
– Orange sweet potatoes have a richer, sweet flavor while white sweet potatoes taste more like regular potatoes.
– White sweet potatoes tend to have a drier, fluffier texture when cooked vs. the creamier texture of orange sweet potatoes.
Both can be prepared in similar ways – baked, mashed, fried into fries, etc. The choice comes down largely to personal taste preference and what you plan to use them for.
What are Sweet Potatoes?
Sweet potatoes belong to the morning glory family of plants (Convolvulaceae). There are hundreds of different varieties which originate from Central and South America.
The most common varieties commercially grown today are derived from the Ipomoea batatas species. Within this species, there are two main types:
– Orange/yellow sweet potatoes with reddish-orange flesh and copper skin. Often simply called “yams” in parts of North America, though they are botanically distinct from true yams.
– White sweet potatoes with very pale cream-colored flesh and skin. Sometimes called “boniato” but also referred to as white sweet potatoes.
Despite the color differences, both types of I. batatas potatoes taste sweeter than regular starchy potatoes and have moist, sweet flesh when cooked.
Orange Sweet Potatoes
Orange-fleshed sweet potatoes owe their vibrant color mainly to carotenoid pigments, most notably beta-carotene. Beta-carotene is a pro-vitamin A compound that the body converts into vitamin A.
The concentration of beta-carotene gives orange sweet potatoes higher vitamin A activity than white sweet potatoes. Beta-carotene also functions as an antioxidant that may benefit vision, immunity, and more.
Some common orange-fleshed varieties include:
– Jewel – one of the most popular commercial varieties with coppery-orange skin, orange flesh, and a rich sweet flavor when cooked.
– Garnet – another common commercial variety similar to Jewel with a more reddish-orange hue.
– Hannah – an heirloom variety with yellow-orange, somewhat drier flesh with a mildly sweet chestnut-like taste.
White Sweet Potatoes
White-fleshed sweet potatoes get their pale cream color from the absence of carotenoid pigments. They have less beta-carotene but contain other beneficial nutrients.
Popular white-fleshed varieties include:
– Boniato – considered the classic white sweet potato with cream-colored skin and flesh. Boniatos have a dry, mealy texture when cooked.
– O’Henry – a commercial white sweet potato cultivar with a slight purple tint to the skin but white flesh. Moist texture.
– Murasaki – an heirloom Japanese sweet potato variety with bright purple skin and white flesh. Very starchy and dry.
Nutrition Comparison
Macronutrients
White and orange sweet potatoes have similar amounts of key macronutrients – carbohydrates, protein, and fats.
A 100 gram serving of either provides around:
– 90 calories
– 20 grams carbohydrate
– 2 grams protein
– 0.5 grams fat
The main nutrients they differ in are specific micronutrients like vitamins, minerals, and antioxidants.
Vitamins
| Vitamin | White Sweet Potato | Orange Sweet Potato |
|---|---|---|
| Vitamin A | 0% DV | 214% DV |
| Vitamin C | 33% DV | 4% DV |
| Vitamin B6 | 10% DV | 15% DV |
| Folate | 3% DV | 7% DV |
Orange sweet potatoes are incredibly high in vitamin A thanks to their beta-carotene content. Just 100 grams provides over 200% of the daily value.
White sweet potatoes provide no vitamin A, but they contain more vitamin C – 33% DV versus 4% DV in orange sweet potatoes per 100 grams.
Both types have B vitamins like B6 and folate, with orange sweet potatoes having slightly higher amounts.
Minerals
| Mineral | White Sweet Potato | Orange Sweet Potato |
|---|---|---|
| Potassium | 15% DV | 9% DV |
| Calcium | 5% DV | 3% DV |
| Magnesium | 7% DV | 8% DV |
| Phosphorus | 6% DV | 7% DV |
White sweet potatoes contain more potassium and calcium than orange sweet potatoes. Both provide decent amounts of magnesium, phosphorus, and other minerals.
Antioxidants
The main antioxidant difference between the two types is beta-carotene content:
– Orange sweet potatoes provide over 13,000 mcg of beta-carotene per 100 grams.
– White sweet potatoes provide only trace amounts of beta-carotene.
However, white sweet potatoes contain some different antioxidant phenolic acids like chlorogenic acid and caffeic acids.
So in total, both types offer antioxidant benefits, just from different compounds.
Health Benefits
Due to their similar nutrient profiles, white and orange sweet potatoes share most of the same health benefits, including:
Controlling Blood Sugar
– The fiber and complex carbs in sweet potatoes help slow digestion, preventing blood sugar spikes.
– Their low glycemic index makes them suitable for diabetics and those managing blood sugar levels.
Aiding Digestion
– The fiber in both types of sweet potatoes promotes regularity and healthy digestion.
– Fiber also feeds the good bacteria in your gut microbiome.
Supporting Immunity
– Vitamin A in orange sweet potatoes boosts the immune system.
– Vitamin C in white sweet potatoes helps immune function.
– Antioxidants help reduce inflammation.
Promoting Heart Health
– Fiber, potassium, and vitamin C support heart health.
– Their nutrients help reduce blood pressure and oxidative stress.
Benefiting Vision
– Vitamin A in orange sweet potatoes helps vision, especially night vision.
– Antioxidants can help prevent macular degeneration.
Aiding Weight Loss
– Sweet potatoes are lower calorie and nutrient-dense.
– The fiber increases satiety so you feel full longer.
Some additional benefits of orange sweet potatoes due to their vitamin A content include:
– Supporting a healthy pregnancy
– Reducing the risk of certain cancers
– Slowing cognitive decline
Some extra benefits of white sweet potatoes from their vitamin C content:
– Forming collagen for wound healing
– Strengthening immunity
– Improving iron absorption
Uses and Preparation
White and orange sweet potatoes can be used and prepared in very similar ways since their textures are comparable when cooked.
Some popular cooking methods for both types include:
Baking
Baking whole sweet potatoes in the oven or air fryer until tender and caramelized on the outside.
Boiling or Simmering
Boiling peeled and cut sweet potatoes until tender then mashing or pureeing them for mashed potatoes.
Frying
Cutting sweet potatoes into sticks, wedges, or rounds then frying them into fries or chips.
Roasting
Roasting diced sweet potato cubes tossed in oil and spices at a high heat until crispy on the edges.
Pureeing
Pureeing cooked sweet potatoes with milk or cream to make a sweet potato soup or baby food.
Casseroles and Pies
Adding sliced or mashed sweet potatoes to casseroles, gratins, and pies like sweet potato pie.
When it comes to substituting one type for the other, you can freely swap them in most recipes, keeping in mind their slight differences:
– Since orange sweet potatoes are sweeter, you may want to use less sugar or seasonings in the recipe.
– For purees and mashes, you’ll achieve a more brilliant orange color from orange sweet potatoes.
– White sweet potatoes tend to get slightly drier when cooked vs. creamier orange sweet potatoes. So adjust cook times or liquid as needed.
– Orange sweet potatoes work better than white ones when you want that golden roasted color.
Storage
Sweet potatoes last 1-2 weeks if stored properly and kept free of bruises or cuts. To extend their shelf life:
– Store whole, unwashed sweet potatoes in a cool, dark place around 60°F. Avoid refrigerating.
– For cut or peeled sweet potatoes, place in an airtight container and refrigerate for 5-7 days.
– Cooked sweet potatoes keep 4-5 days refrigerated. Or freeze cooked sweet potatoes up to 1 year.
– Signs they’ve gone bad: mold, sprouting, very wrinkled skin, unpleasant odor, or soft wet spots.
Where to Buy
Both types of sweet potatoes can be found year-round at most grocery stores, though orange sweet potatoes are far more common. Here are some tips for finding white sweet potatoes:
– Look for them in the fall and winter months when they are in peak season.
– Check farmers markets for heirloom and specialty varieties.
– Try Latin grocery stores which frequently stock white boniato sweet potatoes.
– Asian supermarkets may carry Japanese white-fleshed sweet potatoes.
– Specialty produce stores and food co-ops are another option for rarer heirloom finds.
– Online distributors offer mail order sweet potatoes including more unique white varieties.
Cost Comparison
Orange sweet potatoes tend to cost a bit less than white sweet potatoes. The average prices are:
– Orange sweet potatoes: $0.50 – $1.50 per pound
– White sweet potatoes: $1 – $2 per pound
However, prices can vary based on the specific variety, where you shop, and seasonality. Heirloom sweet potatoes at farmer’s markets or specialty stores often cost more than conventional sweet potatoes at a regular grocery store.
Interesting Facts
Here are some interesting facts and historical notes about each type of sweet potato:
Orange Sweet Potatoes
– Were first domesticated in Central and South America over 5,000 years ago.
– Were brought to Europe by Christopher Columbus then introduced to North America and Asia.
– A mutation in a key gene around 5,000 – 10,000 years ago led to high beta-carotene orange-fleshed varieties.
– Were traditionally called “batatas” distinguishing them from yams, but the terms are often used interchangeably in the U.S. today.
White Sweet Potatoes
– Originated in the Caribbean and were a staple of the Peruvian empire. Brought to Europe by Spanish explorers.
– Remain very popular in Central America, South America, Italy, Spain, and some Southeast Asian regions.
– Were likely domesticated from the tropical ancestors of sweet potatoes which had white roots. The orange mutants spread later.
– Known as “boniato” or “batata” in many Latin American countries. In Italy, they are called “patata americana”.
Conclusion
While white and orange sweet potatoes have some nutritional differences, primarily in their vitamin content, they are quite similar in taste, texture, and uses. Both make nutritious, versatile additions to a healthy diet.
Orange sweet potatoes are richest in vitamin A and antioxidants like beta-carotene. White sweet potatoes offer more vitamin C and minerals such as calcium. Their subtle flavor and texture variations come down to personal preference.
When shopping, choose fresh, firm sweet potatoes without bruises. Store properly to extend their shelf life. Try using both types of sweet potatoes interchangeably in your favorite baked, mashed, roasted, or fried potato recipes.