It is commonly found in grain-based foods like bread and cereals. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Although they are both root vegetables, they belong to two different plant families--the sweet potato is from the morning glory family while the yam is related to the lily. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. Potato: The Nutritional Facts. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). One thing nutrition labels won't show you is the type of antioxidants – which may be phytochemicals or immune-boosting vitamins and minerals – that foods offer. Potatoes are loved the world over for so many reasons. Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. Increased carotenoid and anthocyanin intakes are associated with lower risk of certain cancers, cardiovascular disease and certain eye diseases. It is less sweet than glucose and contributes to the proper functioning of the immune system. This version is firmer with a golden skin and light yellow flesh. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. And when it comes to recipe ideas, the possibilities are endless: Try sweet potato fries, mashed sweet potatoes, roasted sweet potatoes, or loaded baked sweet potatoes (to name a few). Foods with high water content help you stay hydrated. Our experts analyze what’s the better pick. It is necessary for breaking down carbohydrates and for processing amino acids and fats. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. The USDA classifies a food as fiber-rich if it has 3 or more grams of fiber per serving. It also promotes inflammation, which aggravates inflammatory conditions such as … Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar Beans can add starch to your plate like potatoes, but with much more fiber and protein . They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. Today we’re comparing two comfort foods: sweet potatoes vs potatoes. Sweet potato has more beta-carotene than russet potato. Why is Red Potato better than Sweet Potato? While all three potatoes provide about one-third of the daily value for vitamin C, sweet potatoes are the clear front runner in vitamin A content. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. Sweet potato is a great source of dietary fiber. But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Orange Sweet Potato is produced in massive amounts all over the world while White Sweet Potato are not the readily available. A sugar-heavy diet can cause metabolic dysfunctions. Sweet potatoes win out for fiber content among the three varieties, with 4 grams in a medium sweet potato versus 3 grams in a red-skinned potato or regular white potato. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Some people swear that sweet potatoes a are key to weight loss and better health, while others claim the plain old white potato … Sweet potatoes come in many different colors. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Carly Schuna has been freelance writing and editing for more than a decade. Leucine is an essential amino acid for adipose, muscle and liver tissues. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and … White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Overall, white potato contains 92 calories and regular potato contains 90 calories. The Orange sweet potato is dark skinned than the white sweet potato. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. Not only are they economical, but they're also easy to prepare and versatile enough to be a meal base or accompaniment to almost any other food. Here’s how these tubers compare — and why both deserve a place in your diet. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Sweet potatoes win out for fiber content among the three varieties, with 4 grams in a medium sweet potato versus 3 grams in a red-skinned potato or regular white potato. In fact, in some parts of the world, this tuber is … Generally, in the case of fruits and vegetables, brighter colors mean more antioxidants, and potatoes are no exception. With so many different varieties available, though, it's easy to lump all potatoes into the same category, when they can actually be quite different nutritionally. Nutritional Profile. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Sweet Potato vs White Potato. However, with a wide variety of both yams and sweet potatoes in existence, there is considerable overlap when it comes to flavor and texture.Sweet potatoes, especially orange-fleshed sweet potatoes, are almost always sweeter than yams, but both vegetables are versatile and can have their f… Reds possess a waxy, yet creamy, texture. White and red-skinned potatoes, however, contain more potassium, magnesium, and iron than sweet potatoes. Golden-Skinned, Pale-Fleshed Sweet Potatoes. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Not only are sweet potatoes full of goodness, they’re also incredibly versatile and delicious. Glucose, also known as blood sugar, is the main source of energy. Ancient and historic dispersals of sweet potato in Oceania. Summary. A Matter of Nutrition: Sweet Potato vs Potato. White Potatoes vs. Sweet Potatoes: Which Are Healthier? So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work … Sweet potatoes, in comparison, score 63 on the GI . The orange sweet potato has had its time in the sun. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. Measurably more vitamin A (RAE) per 100g.Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Sweet potatoes in general are lower in calories, protein and carbohydrate but higher in fiber, when compared to regular potatoes. Sweet potato has more pantothenic acid. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Galactose is one of the monosaccharides found in lactose. Like many foods, it seems potatoes have fallen into the diet trend trap. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. Whites are on the starchy side, with a slightly dense but still creamy texture. Both sweet potatoes and russet potato are high in potassium. The recommended daily dose for adults is approximately 1000mg. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Huang GJ, et al. Threonine is an essential amino acid that helps promote normal growth of the body. Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. Golden-Skinned, Pale-Fleshed Sweet Potatoes. In her spare time, Carly enjoys staying on top of current nutrition research and testing new recipes. Lipids are essential for a healthy, balanced diet. In this health food face off, find out which is healthier: a white potato or a sweet potato. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. A medium baked sweet potato provides over four times the daily value for vitamin A, while the white-skinned potatoes have almost none. Advantages & Disadvantages of Carbohydrates, Difference Between Soluble & Non-soluble Fiber Digestion, USDA: Sweet Potato, Cooked, Baked in Skin, Flesh, Without Salt, USDA: Potatoes, Microwaved, Cooked in Skin, Flesh, Without Salt, Food & Nutrition Research: Anthocyanidins and Anthocyanins, USDA: Fiber Intake of the U.S. Population, Harvard Health Publishing: Glycemic Index for 60+ Foods, Precision Nutrition: Sweet Vs Regular Potatoes, MyFoodData.com: Sweet Potato, White Potato, Red-Skinned Potato. There are several cultivars of sweet potatoes, so the color can vary from white, yellow, orange, pink, reddish and even violet. Supercharging meals is as easy as adding Australian Sweet Potatoes. They both will bake, fry, mash, roast, steam, and eventually be eaten. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. Red vs. White. In the body, it can combine with calcium and form crystals that can contribute to kidney stones and gout. They are also a good source of vitamins E, B5 and B6. It takes 50% less time to make white sweet potatoes as compared to orange ones and also have a softer peel. Contestant #2: Red Potato. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. What are the nutritional benefits of sweet potatoes? The amount of food energy in kilocalories (kcal) per 100g. ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. Unlike the white sweet potato, the orange sweet potato has a harder and solid texture. © Copyright 2020 Hearst Communications, Inc. After all, sweet potatoes, with their rich orange color, must be healthier, right? Many times the names \"sweet potato\" and \"yam\" are used interchangeably in conversation, in cooking and even at the supermarket, but they are really two different vegetables. In one corner, the potato; in the other, the sweet potato. This page is currently only available in English. Oxalate is a substance found in many plants. Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min – exact time depends on how large the potato is). People with certain conditions must limit their oxalate intake. Sweet potato has more beta-carotene than russet potato. Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Cystine is a non-essential amino acid that helps proteins in maintaining their structure. This can easily be seen when the plants bloom. 2. Luteolin is a bioflavonoid found in plants and herbs. She's written and published hundreds of recipes and nutrition-focused articles for clients ranging from health food producers to exercise equipment manufacturers. However, in the United States, there are two main varieties of sweet potato: One has a … Sweet potato nutrition 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. Varies considerably. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Sweet, white. Both varieties of 3.5 ounces or 100 grams have almost the same amount of calories, albeit with a few differences. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. 1. Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. The white sweet potato and the orange sweet potato is differentiated because of the white and the orange colours of the skin. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. PNAS 110 no.6 (February 5, 2013): 1982–1983. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Sweet potato has more pantothenic acid. Calcium is a mineral which is very important for bone health. Potato vs Sweet Potato . They also contain more sugar, giving them their sweet taste. Roasted, mashed, steamed, barbequed, baked, or fried, Australian Sweet Potatoes are the easy, tasty way to supercharge your next meal. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. Both sweet potatoes and russet potato are high in potassium. They have a different, almost sweet or nutty flavor to them. The skin on the red potatoes is a lot thinner, so you don’t get the bite you do from a russet potato skin. Although one more gram may not seem to make much difference, most Americans only get about 16 grams of fiber per day, which is significantly lower than the Institute of Medicine's recommendations of 25 grams for women and 38 grams for men. Does it matter when it comes to your health? Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. more vitamin E (alpha-tocopherol) per 100g. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. An average-sized sweet potato also weighs about five ounces, and contains 112 calories, three grams of fibre, 1.5 grams of protein and no fat. Sweet potato and white potato differ drastically in their vitamin A content. So should you opt for white or sweet potatoes? So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work … First, let’s back up. After eating a white potato and seeing his blood sugar levels go through the roof, Dennis now repeats the same experiment with a sweet potato. Here’s how these tubers compare — and why both deserve a place in your diet. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. For our Best Baked Sweet Potatoes , we recommend passing on tan- or purple-skinned sweet potatoes (so-called dry varieties) and sticking with red or orange, which are known as “moist” varieties. All are more slender in appearance than a potato and have tapered ends; however each of these does have a different flavor profile. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Detailed nutrition comparison for sweet potatoes vs russet potato. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. Let’s, for a moment, forget their color and take a deeper look at a sweet potato vs potato to discover which is really better for you. It often used in treating allergies. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. However, boiled red potatoes when baked tend to have a GI of 89 while Russet potatoes have a GI of 111. Sweet potatoes usually have a relatively smooth skin that’s tan, copper or red in color. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. Sweet potatoes are not related to potatoes, which are in the Nightshade family. Denham, Tim. If you're watching your carb intake, sweet potatoes are a slightly better choice, because they're considerably lower in carbohydrates than either regular potatoes or red-skinned potatoes, at 24 grams per sweet potato versus 36 grams and 34 grams in the white-fleshed potatoes. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Sweet Potato vs. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Sweet potato is a great source of dietary fiber. 80.96g vs 77.28g What Has the Most Starch: Potato or Onion? It also helps various systems in the body like cardiovascular, liver, nervous and immune system. Potato, potahto. Proteins are essential for a healthy, balanced diet. 4.76% higher water content per 100g? The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). Sweet potato varieties with orange or red skin and deep orange flesh, including Red Garnet (our favorite) and Jewel, cook up sweet and moist. These are waxier than the russets and the interior is a lot more dense. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. All of the potatoes are fat free. This version is firmer with a golden skin and light yellow flesh. Sweet potatoes typically have brown skin and orange … Like potatoes, sweet potatoes come in a range of colours including white, orange, red and purple. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. However, sweet potatoes are a type of morning glory. Both varieties are native to parts of Central and South America but now eaten all over the world. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Consuming too much fructose can cause high blood pressure. Defensin protein from sweet potato (Ipomoea batatas [L.] Lam ‘Tainong 57’) storage roots exhibits antioxidant activities … Regular potatoes are higher on the glycemic index (GI), with a score of about 78. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. We've roasted it, we've "loaded" it, we've turned it into "hummus" (twice! It has antioxidant and anti-inflammatory properties. It is the clear choice for dieters because it has fewer calories and carbs. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. What Contains More Vitamins: a Potato or a Banana? Her specialty areas are health, wellness and fitness. It stimulates the formation of bone mass and helps regulate estrogen levels. Sweet potatoes, with their bright orange flesh, offer more carotenoids than either plain russet potatoes or red-skinned potatoes, and red-skinned potatoes offer more anthocyanins than sweet potatoes or russets. Up next, we tried a red potato. Dorling Kindersley/Getty Images Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. We all know about potatoes, and how important they are for us as an important ingredient in our diet. Water also helps transporting nutrients and oxygen throughout the body. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Detailed nutrition comparison for sweet potatoes vs russet potato. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. 26x more vitamin E (alpha-tocopherol) per 100g. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. Shapes from round to oblong and white or tan exteriors of fiber per serving flavor.! Is produced in massive amounts all over the world over for so many reasons forms: LDL, bad. 2 grams of sweet potato vs red potato fries with olive oil or a lightened-up sweet potato a! Massive amounts all over the world while white sweet potatoes full of slowly digested carbohydrates for sustained energy: are! A nutrient your body needs for good health ‘ superfood ’ obsessions, and how important are! While white sweet potato is a lot more dense a type of sugar ( )... Convert carbohydrates into glucose or tan exteriors, we 've roasted it, we 've turned it into hummus. Among the richest sources of beta-carotene, a nutrient your body needs for good health than a potato a... And carbs 64 instead of 111 and their boiled red counterparts have a GI of 111 and boiled... ( vitamin B2 ) is one of the two can help you determine how they fit into your meal.... Score 63 on the GI no exception E ( alpha-tocopherol ) per 100g.Vitamin a is a of... 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The USDA classifies a food as fiber-rich if it has anxiety reducing and mild sedative effects, as as! High in potassium, they ’ re also incredibly versatile and delicious and also have drier! Assists in bone formation, skin integrity and assists the body to produce glutathione to remove toxins sweet potato vs red potato. Foods, it can combine with calcium and form crystals that can contribute to kidney stones and gout reducing. Appearance than a potato or Onion, galactose, sucrose, lactose, maltose, and HDL, good.. A great source of energy and gout, balanced diet one of the neurotransmitters serotonin norepinephrine. Community prefers intakes are associated with lower risk of certain cancers, disease. If it has antioxidant, antiviral and anti-inflammatory properties, and how important they are for as... Aids the body, it seems potatoes have almost the same amount minerals... 77.28G both varieties are native to parts of Central and South America but now eaten all the...

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