On the streets of various Japanese cities, stout flatbed trucks outfitted with ovens sell roasted sweet potatoes, a dish called yaki-imo. There are no toppings, nor plates — not that you’d need them anyway. Customers bite into the vegetable’s tender, fluffy flesh, a nutritious and satisfyin g snack. With less moisture than an orange sweet potato, the Japanese variety, called satsumaimo when raw, has a richer, nuttier flavor and a creamier texture, says Erin Palinski-Wade, registered dietitian and author. The consumer might be less tempted to reach for sour cream, beans or shredded chicken to pair it with, as they might with the orange kind, making it an ideal street food. How they’re typically consumed marks only one aspect in which these two complex carbs differ. Their most notable differences, says Palinksi-Wade, lie in their health benefits. Where one is packed with vitamin A, the other provides antioxidants and slightly more natural sugar. Orange sweet potato nutrition While they look alike, there’s a host of orange sweet potatoes on the market. Among the most widely grown is the Beauregard sweet potato, also called the Jewel sweet potato. “(The Jewel is the) type of sweet potato most people in the U.S. think of when they say, ‘sweet potato,’” Palinski-Wade tells TODAY.com. “These potatoes have a copper-colored skin, bright orange flesh and a mild, sweet flavor.” In a raw 130-gram Jewel sweet potato, you’ll find: 100–112 calories 2 grams protein 0 grams fat 26–27 grams carbohydrates 4–5 grams sugar 4 grams fiber Japanese sweet potato nutrition This sweet potato variety has deep reddish-purple skin, says Palinksi-Wade. The inside is an off-white color that turns yellow when cooked, the heat also giving its sugars a caramelized taste. The flesh is dense, starchy and soft. A medium raw 130-gram Japanese sweet potato offers: 115-120 calories 2-3 grams protein 0 grams fat 27 grams carbohydrates 5-7 grams sugar 4 grams fiber Diet Exercise Jun 18 Are flaxseeds or hemp seeds healthier? Dietitian reveals which has more protein, fiber, omega-3s Diet Exercise May 17 Is beef tallow healthy? What cardiologists want you to know Fiber “The fiber content is nearly identical” between orange sweet potatoes and Japanese sweet potatoes, Palinski points out. Each has approximately 3.8–4 grams per medium potato, which can make a dent in your diet since most Americans don’t eat enough fiber. In fact, most of us are only eating about half of the daily recommended amount, between 20-40 grams. Fiber helps you to feel full. It supports digestive health, lowers cholesterol and helps to regulate blood sugar levels, TODAY.com previously reported, but not all fiber is the same. Both sweet potato varieties, Palinski-Wade says, provide a mix of the two types of the nutrient: soluble and insoluble. Soluble fiber binds together, creating a thick gel-like substance in the intestines, TODAY.com previously reported. Thanks to its consistency, it slows down digestion, helping to stabilize blood sugar, and the gel can trap cholesterol passing it through the gut and expel it from the body during bowel movements. Steady blood sugar is essential to maintaining a healthy weight, and lowering LDL, also called “bad,” cholesterol can reduce your risk of stroke or heart attack, according to the Cleveland Clinic. Insoluble fiber stays intact as it passes through the digestive tract, TODAY.com previously reported. Adding bulk to stool, it helps to prevent constipation. Also, as it binds to toxins and carcinogens, insoluble fiber can help to ward off disease, including colon cancer, as it keeps everything moving through you, leaving less time for toxins to cause harm. Carbs Both orange and Japanese sweet potatoes are rich in complex carbs, which are digested slowly and steadily release sugar into the bloodstream, rather than sending it surging into the bloodstream like simple carbs do. Of the 27 grams of carbs they both provide, most come from starch rather than sugars, Palinski-Wade says. “The key difference is the glycemic index of each,” Palinski-Wade says. Japanese sweet potatoes are lower on the glycemic index (the scale of how fast and to what levels a food raises blood sugar) than the orange kind. This “means (Japanese sweet potatoes) may have less of an impact on blood sugar levels,” she explains. Vitamins For a dose of vitamin A, you can count on Jewel sweet potatoes. They provide more than 200–400% of the daily value per serving thanks to their high beta-carotene content, visible in their bright orange color, says Palinski-Wade. You’ll find similar benefits in carrots, mangoes and cantaloupe. Vitamin A supports vision, skin health, immune function, cell growth, bone formation, tissue repair and reproduction, TODAY.com previously reported. “Japanese sweet potatoes edge out Jewels in vitamin C and vitamin E,” says Palinksi-Wade. Vitamin C helps to deliver healthy skin, bones, teeth and gums. It’s essential to immune health and helps the body to absorb iron, heal wounds and protect cells from damage, TODAY.com previously reported. Vitamin E is crucial for soothing inflammation, particularly around the heart and brain, thus promoting circulation. It boosts immune function, supports vision and keeps skin hydrated, TODAY.com previously reported. Should you eat orange sweet potatoes or Japanese sweet potatoes? “Both versions of sweet potatoes can provide health benefits, and neither really outperforms the other,” says Palinksi-Wade. Their health benefits differ, but which one you pick depends on your health goals and taste preferences. With the cakey texture of Japanese sweet potatoes, you’ll get a slightly lower blood sugar spike, as well as vitamins C and vitamin E. Meanwhile, Jewel sweet potatoes have higher levels of vitamin A from beta-carotene to support numerous bodily functions. This story first appeared on TODAY.com. More from TODAY: A dietitian-approved hack for turning chicken and tuna salad to a high-protein meal The No. 1 plant-based protein for better brain health, according to a dietitian This simple daily movement supports digestion and gut health, doctor says ...read more read less