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sweet potato vs baked potato

While the sweet potato has a sweeter flavor than its plain counterpart and slightly more calories, it also has almost double the filling fiber and more beta-carotene, which boots immunity and helps build bones (see our best sweet potato recipes). If you load up your baked white potato with sour cream, butter and shredded cheese, you just upped the calorie and saturated fat content. Source: Bahado-Singh, 2011. Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. You may be able to find more information about this and similar content at, Vegan Blood Orange and Coconut Chia Pudding, Try These Shrimp and Grapefruit Rolls With Ponzu, 11 Tasty and Healthy Snacks to Pair with Coffee. 2020 Is Honey an Effective Remedy for a Cough? Leaf Group Ltd. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Potato: The Nutritional Facts 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. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. used as a substitute for professional medical advice, The same is true for the rest of the sweet potato. Both count towards your daily servings of vegetables and can be part of a healthy diet. Potato vs Sweet Potato . The various sweet potato varieties have skins ranging from a reddish brown or orangeish brown, to a soft white, beige, or tan, to even purple-skinned varieties. What's Healthier: Baked Potatoes Or Sweet Potatoes? Enjoy these potatoes plain, or perhaps with a bit of non-fat yogurt, chives, sea salt or cracked black pepper, to keep them as healthy as possible. Which Is Healthier: Sweet Potato Or Pumpkin? Baked potato vs sweet potato Hi, For a complete explanation of glycemic load, see if your libary has The New Glucose Revolution by Dr Jennie Brand-Miller and a companion book -same name, Shoppers Guide to GI Values-same author. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. Step 4. Christine Pittman — … A Matter of Nutrition: Sweet Potato vs Potato. The presence of this resistant starch makes the glycemic load of a baked white potato actually lower than that of a baked sweet potato (33 vs 45). A baked potato offers more potassium, however, with 926 milligrams versus 855 milligrams in a sweet potato. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. University of Maryland Medical Center: Vitamin A, Harvard Health Publications; Harvard Medical School; Glycemic Index and Glycemic Load for 100+ Foods, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Avoid dousing your baked sweet potato in butter and maple syrup, marshmallows or honey. Dietitian’s Take: Sweet Potato vs. Place the uncooked sweet potatoes in a dish that is both oven and microwave safe, such as a ceramic or glass baking dish. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. There are over 400 varieties of sweet potatoes. The way you serve your baked sweet or white potato also affects the healthiness of your choice. Copyright © 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. Baked potatoes with butter on a cutting board. Sweet potatoes provide a greater amount of the trace mineral manganese, which plays a role in bone health, nutrient absorption and a healthy central nervous system. Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. While many of the vitamins and minerals are … So should you opt for white or sweet potatoes? advertisements are served by third party advertising companies. Fat: 0 g. Total carbs: 24 g. Fiber: 4 g. Sugar: 7 g. Protein: 2 g. Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. The glycemic load of a sweet potato is 17 -- lower than the 26 of a baked russet potato. The flesh can be either orange, white, or purple as well. For those who like the texture and look of the baked sweet potato with the time convenience you get with the microwave, use a combination method to cook your potato. A baked potato weighing 173 grams and a baked sweet potato weighing about 180 grams both contain approximately 160 calories. The GI of regular potatoes also varies. No matter which you … Vitamin A is essential to eye health and proper cellular function. diagnosis or treatment. Put on the air fryer basket inside your air fryer. Copyright Policy Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Learn how to bake sweet potatoes perfectly and get my recipe for BBQ chicken stuffed sweet potatoes. Set temp to 200 degrees for 35 minute checking at 30 minutes. A plain baked potato contains only trace amounts of vitamin A. Sweet potato has more pantothenic acid and both sweet potatoes and russet potato are high in potassium. It is the clear choice for dieters because it has fewer calories and carbs. Rub olive oil and salt on the outside of each sweet potato. and Like sweet potatoes, carrots contain plenty of anthocyanins. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). , Mandy Oaklander is the former Senior Writer of Bake until tender, 45 to 50 minutes. Potato Calorically, sweet potato and potato are pretty similar. A baked potato contains 48 micrograms of folate, while a sweet potato contains just 11 micrograms. We may earn commission from links on this page, but we only recommend products we back. It should not be A sweet potato also contains more vitamin C than a plain potato – 35 milligrams versus 17 milligrams. There are also Hannah sweet potatoes, which have a delicate light brown/tan skin and white flesh. Sweet jacket potato with piri-piri prawns. . Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. Each provides 37 grams of carbohydrates and 4 grams of protein. The sweet potato is more commonly found in US supermarkets, so as you’d expect, it is used in a wider range of traditional Western dishes, both sweet and savory. Numbers are only part of the story. A 180 gram sweet potato provides almost 700 percent of the daily value for vitamin A, based on a 2,000-calorie diet. Sweet Potatoes: The sweet potato not only has more vitamin A/Beta-carotene, an important antioxidant giving this veggie its orange glow, but it also has less calories and a lower glycemic index which means it has a slower rate of sugar absorption. Andrea Boldt has been in the fitness industry for more than 20 years. Once the potato is baked, the skin will be a little puffy, meaning it will look like it’s been separated from the inside of the sweet potato. Baked sweet potato is one of my favorite side dishes. Amazingly light and fluf fy sweet potatoes with the perfect crispy skin. Privacy Policy A diet high in foods with a low glycemic load may have a positive effect on weight loss and type 2 diabetes, but research is inconclusive, notes the Harvard School of Public Health. Turkey Sausage and Arugula with Rigatoni Recipe, Crunchy Turkey Salad for Thanksgiving Leftovers, A Pro Chef Shares How to Season Cast Iron. In fact, in some parts of the world, this tuber is … Sweet potatoes contain slightly more calcium than regular baked potatoes. A roasted or baked sweet potato has a higher GI than a boiled white potato, for example. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Baked sweet potato … These can even be made in advance and just reheated so no problem making them two days before a big dinner is planned. Perfect microwave potatoes, use medium size, oil them, place in a bowl with only 1/2 inch cut on each side, cover bowl, microwave the best ever potato. Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. By LiveStrong ’s count, the two products are indistinguishable in terms of calories: a 100 gram serving of baked white potato (with the skin) contains 93 calories, while the same sized serving of a baked sweet potato (with the skin) contains 90 calories. On a baking sheet lined with aluminum foil, prick sweet potatoes all over with a fork. Great toppings for sweet potatoes: marshmallows, … 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. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 33 ratings 4.7 out of 5 star rating. A baked potato, however, offers more folate – a B vitamin important to healthy red blood cells and essential in preventing certain birth defects. Neither potato contains any fat. Why trust us? Like many foods, it seems potatoes have fallen into the diet trend trap. Sweet potato and white potato differ drastically in their vitamin A content. Step 3. Sweet Potato vs. It is most often baked… Taking just 30 minutes, this is an ideal dish for busy weeknights 30 mins . Both count towards your daily servings of vegetables and can be part of a healthy diet. White potatoes have a type of resistant starch known as retrograde starch, which denatures when it has been cooked and cooled. The Surprising Health Benefits of White Potatoes. MORE: Which is Healthier: Ginger or Cinnamon? Potassium is essential to regulating your mineral and fluid balance. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. We have Japanese sweet potatoes, which have more of a purple skin and white flesh. Generally, foods with a glycemic load of 20 or more are considered high, while 10 or under are low. Nutrition comparison for sweet potatoes vs russet potato. Baked sweet potatoes tend to have a much higher GI than boiled ones because of how the starches gelatinize during cooking .

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