Yellow, white, purple sweet potato: Which is the most delicious and nutritious?

Purple sweet potato

Purple sweet potatoes are rich in protein. A number of scientific studies have proven that, for every 100g purple sweet potato contains 1.59g of protein, while yellow sweet potato contains only 1.26g. Therefore, purple sweet potato is suitable for people with weak immune systems, manual workers, need to supplement more protein.

Besides, the content of nutrients in purple sweet potatoes is plentiful. In 100g purple sweet potato contains 45.2mg of calcium (1.28 times higher than yellow sweet potato), 1.7g of iron (1.42 times higher than yellow sweet potato) and 23.8g of magnesium (1.63 times higher than yellow sweet potato).

This type of food also contains carotene (helps brighten eyes). 100g of purple sweet potato contains up to 2.3mg of carotene, 1.48 times that of yellow sweet potato.

Purple sweet potatoes also contain anthocyanins, which prevent cancer, cardiovascular diseases and cerebrovascular diseases. Meanwhile, red sweet potatoes do not contain this substance.

However, overall, the anticancer effect of anthocyanin in purple sweet potato actually does not bring too significant effect. Therefore, this food should not be "deified".

White sweet potato

White sweet potatoes are very high in starch (about 25%) including fructose, glucose, sucrose . and relatively low protein.

Due to the high concentration of starch but low sugar, this potato is usually not sweet and baked as other types.

White sweet potatoes contain a lot of starch so can be used instead of foods like rice .

In addition, they are also suitable as a raw material for industrial alcohol fermentation.

Yellow sweet potato

Compared to the above potatoes, yellow sweet potatoes are high in sugar. Therefore, they often have a stronger sweetness. Due to its high sugar content and low starch, yellow sweet potatoes are sweet, do not dry out and have an interesting aroma when roasted.

Nutritionally, this bulb contains a huge amount of carotenoids, the darker the color, the higher the content of this substance. There are sweet potato varieties with a carotene content of up to 46.1 mg / 100 grams of dry weight. Beta - carotene can be converted into vitamin A, which helps prevent vitamin A deficiency and protects vision. Alpha - carotene has high benefits in preventing cardiovascular disease and cancer.

Besides, yellow sweet potato contains a lot of vitamin C, in 100g of yellow sweet potato contains up to 10.96mg of vitamin C, while with the same amount of purple sweet potato, only 5.96mg.