Golden Sweet Potato vs Sweet Potato [Infographic]

Boniato vs Sweet Potato

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What is Golden Sweet Potato?

Ask anyone’s abuela if she eats boniato, and you’re sure to incite a response out of her. Boniato is a root vegetable native to the tropics of Central and South America. Known as "Golden Sweet Potato", “Batata” or “Cuban Sweet Potato”, this root vegetable was brought over to the Western Hemisphere from Asia by pre-Incan explorers and has today proven to be a staple in Latin-American cuisine.

With its nutty, chestnut-like flavor that is more mild than it’s cousin, the sweet potato, and its tendency to be high in fiber and carbohydrates, this tubular vegetable is a popular choice for starchy sides and athletes who require stacking on good carbohydrate content– not to mention the dinner plates of your tias and tios.



What is Sweet Potato?

Let’s turn on over now to golden sweet potato’s very popular cousin – the orange sweet potato. This root veggie typically has skin an outer peel ranging from brown to orange, and orange flesh that may also come in purple, yellow, and red varieties. It has taken the world by storm over the last decade, steadily increasing in popularity and demand over the years. Thanks to its high levels of beta carotene, potassium, fiber and Vitamins A & C, it has achieved “superfood” status and consumption of this tubular vegetable has increased by 80% from 2000 to 2014.

boniato sweet pot

Golden Sweet Potato vs Sweet Potato

Unlike the flesh of sweet potatoes that range from deep yellow to orange, golden sweet potato is lighter in color and a tad more mild in flavor. It is a great choice for chefs who want the texture and versatility of a sweet potato but with a Latin spin on it, or a starchy side option that is just slightly less sweet.

Nutritionally speaking, golden sweet potato is extremely similar in its levels of antioxidants, fiber, potassium and Vitamins A & C.

boniato fries-1

Most importantly, both these vegetables are extremely versatile in their recipe applications. Because of their versatile flavor, they can both be used as a side in a savory dish or even as an ingredient in a sweet dessert. (Discover creative recipe applications for golden sweet potato below).

Simply put, Golden Sweet Potato is the very stylish Latina cousin of Sweet Potato that came to town – and she’s definitely turning heads.

Cooking Methods for Golden Sweet Potato & Sweet Potato

The same methods that you use to cook your sweet potatoes can be applied to golden sweet potato. They can both be can be steamed, mashed, baked or fried, and even served as a mash, fries and chunks among other cuts.

Boniato chunks Chili Sauce H (1)


If being cooked from a frozen state, you’re in luck – we put together this guide on how exactly to cook frozen vegetables, with an emphasis on Golden Sweet Potato. Click here to check out the guide!

Golden Sweet Potato: an on-trend food item in 2021?

In line with the global flavors emphasis that customers are seeking, boniato or golden sweet potato is an excellent addition to anyone who wants to explore more global flavors on their menus.

Golden Sweet Potato Recipe Applications

Boniato Ice Cream Chefs Roll MIC Food

Curious about how to incorporate boniato into your menu? Check out these recipe videos below for inspiration, or feel free to email us at to talk to our Chef about how to include this versatile root vegetable in your menu.

Golden Sweet Potato Chili Cheese Fries feat. United Flavors® Golden Sweet Potato Fries


Boniato Hash feat. Tio Jorge Boniato Chunks


Golden Sweet Potato Ice Cream feat. Tio Jorge Boniato Chunks


Golden Sweet Potato Made Simple

So whether you’re an abuela who has eaten golden sweet potato (boniato) all your life, or you’re a curious chef looking for new and innovative ways to give your menu a twist, golden sweet potato is sure to satisfy your tastebuds.

Traditionally, golden sweet potato can take up to half an hour to prepare and cook. Here at MIC Food® we are helping chefs, restaurants, industrial kitchens, retail brands, delis, and others in the food industry rethink their menus and increase appeal among ethnic and mainstream consumers alike.

We provide a variety of golden sweet potato (boniato) products that come peeled and cut, ready-to-heat and serve, saving you hours of prep time so you can focus on what matters the most: making every meal memorable.