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sweet potato vs white potato

What Are the Benefits of Eating Bitter Gourd? 3g vs 2.4g; 26x more vitamin E (alpha-tocopherol) per 100g? White Potato Vs. Sweet Potato Starch. 1” in America’s battle of the bulge. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. Why is White Potato better than Sweet Potato? 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. Swiss and salami have had their day. 86kcal vs 69kcal; 12.5% more vitamin K per 100g ? Around the same kilojoule count – 100 g of boiled sweet gold potato supplies 290 kJ compared to 280 kJ for white-fleshed varieties. As you'd expect from foods classified as starchy vegetables, potatoes and sweet potatoes both contain large amounts of starch per serving -- 10 grams per cup of white potato or 16.8 grams per an equivalent serving of sweet potato. Here we look at the nutrition content of both sweet potatoes and white potatoes to determine which potato is healthiest. 7. Also, sweet potatoes have a higher quantity of health promoting antioxidants when compared to white potatoes. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. Since adult men and women require 3,000 or 2,333 IU of vitamin A daily, respectively, according to the Linus Pauling Institute, even a small serving of sweet potato provides your entire daily required intake of the nutrient. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). And while sweet potatoes contain more vitamin A … Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). 1. If you use the USDA links I provided for each potato, you will notice that the sweet potato blows the white potato out of the water in regard to its vitamin A content. The Orange sweet potato is dark skinned than the white sweet potato. Both sweet potatoes and white potatoes provide a rich source of starch and dietary fiber. You may be wondering if there are more carbs in sweet potatoes as opposed to white potatoes and what the nutritional differences are between the two. You know it, we know it. Sweet potato They contain a different set of nutrients to the white potato, including, it must be highlighted, almost double the fibre (both soluble and insoluble) than white potatoes (3.1g/100g) and plenty of Vitamin C (30mg/100g). Most health experts recommend sweet potatoes over white potatoes. White potatoes get a bad reputation. Each cup of white potato provides 1.8 grams of fiber, while an equivalent serving of sweet potato provides 4 grams. But when it comes to losing weight, sometimes every bit counts, and the sweet potato has fewer carbs at roughly 24 grams to 29 grams in an average-sized white potato. White potatoes belong to a totally different plant family, are definitely different looking than either yams or sweet potatoes and have a whole different set of nutrients. Then most of your carbs should be coming from fruits and veggies. This means they have a low moisture content, and will turn mealy when cooked. SWEET POTATO VS WHITE POTATO FACTS. We’ve been warning you for years, though, that white potatoes are extremely high on the glycemic index, which means they digest quickly and can send insulin levels skyrocketing. While the sweet potato has enjoyed the “healthy potato” status among athletes, both the white and the sweet potato should be considered nutritious. Let us talk about potatoes. People often want to know if sweet potatoes have a leg up on white potatoes. 5.56% higher water content per 100g? The most popular variety of sweet potatoes is perhaps Yam that has a moist flesh and has orange color that makes it different from the white skinned sweet potato. Sweet potato has earned a reputation as the healthier spud, but is that praise deserved? White potato and sweet potato have some unique nutritional perks that are well worth including in your diet (in balance and moderation, of course). 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. For weight loss, cutting out white potatoes for a while is ideal because they have slightly more calories, less fiber, and more carbs than in sweet potatoes, though not a significant amount. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). When comparing the sweet potato nutrition facts with potato nutrition facts it is important to use the same portion size to help judge the similarities. Some original reporting by Virginia Zamudio Lange, R.N., M.S.N., CDE, for Diabetic Living Magazine. 2020-11-13T22:17:42Z MEDICALLY REVIEWED A check mark. White potatoes belong to a totally different plant family, are definitely different looking than either yams or sweet potatoes and have a whole different set of nutrients. Learn how to ace hot chocolate charcuterie boards! Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. With that in mind, let’s dig in to the facts about these nutritious and ancient, tuberous vegetables. Choose sweet potato over white potato for its vitamin A content to benefit your vision, immune system and the health of your skin. 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. That may spell post-workout glory, but when you’re having a late-night steak… Blood sugar test: white potato vs sweet potato by beat diabetes! White vs. sweet potatoes: It’s all in the starch. White Potato. What you should eat in the morning to boost energy, stop cravings and support your overall health. Sweet Potato v White Potato Micronutrient Breakdown. Sweet potato, boiled White potato, Baked beans Fettuccine White potato, baked Quinoa Raisins Snickers Bar ® Brown rice Spaghetti White rice Kraft mac and cheese BUT OVERALL, THE SCIENTIFIC EVIDENCE DOESN'T SUPPORT GLYCEMIC LOAD STRONGLY AFFECTING: Worried potatoes will make your blood sugar and appetite spike? 1 medium baked russet potato with skin has about 170 calories, 37 grams of carbohydrate, 4 grams of fiber and 5 grams of protein. Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Both potatoes are a healthy carbohydrate source. You may be wondering if there are more carbs in sweet potatoes as opposed to white potatoes and what the nutritional differences are between the two. Each medium sweet potato also delivers four times your daily vitamin A to help build hemoglobin, needed to deliver energizing oxygen to cells throughout your body. When we compared the nutrition between the two (using the United States Department of Agriculture Food Composition Databases as reference), we came up with a table like that below. All Right Reserved. And, of course, the carbophobes had their own take: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause … Here’s the thing: true vitamin A cannot be obtained from vegetables. this link is to an external site that may or may not meet accessibility guidelines. Despite their similar classification by the USDA, sweet potatoes and white potatoes have a number of nutritional differences, with sweet potatoes offering greater nutritional benefits. With that in mind, let’s dig in to the facts about these nutritious and ancient, tuberous vegetables. 7:14. Roasted White Sweet Potatoes With Mirin and Honey. Dietitian Lindsay Malone, MS, … On the left, we have a 100-gram serving of a baked white potato with skin, while on the right we have the same-sized baked sweet potato with skin. Potatoes also contain resistant starch, a type your body can't digest which keeps you feeling full. By Mary JaneG. White potatoes have slightly more potassium, with 1 medium potato containing about 21% of the daily value for potassium compared to 15% in 1 medium sweet potato. Taro vs Sweet potato - In-Depth Nutrition Comparison. The Best White Sweet Potato Recipes on Yummly | Marshmallow Sweet Potato Casserole, Sweet Potato And Chicken Salad, Easy Baked Sweet Potato Fries But have you ever thought that certain starchy foods are good for health even if they are high in carbs. Offers may be subject to change without notice. Sweet potatoes are also a wholefood, fat-free concentrated source of complex carbohydrates. Sweet potatoes also offer higher concentrations of vitamins A and C. White potatoes have about 130 calories, whereas sweet potatoes have 90. But this vegetable doesn't deserve the negative rap. Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. White vs. sweet potatoes: It’s all in the starch. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. When it comes to calories, white potato and sweet potato are evenly matched . However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … Sweet Potato vs White Potato: The Numbers. They aren’t as easy to find as “normal” sweet potatoes but when I do find them I go sweet potato crazy. Are Sweet Potatoes Better than White Potatoes? Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-gi and contain more fiber than white potatoes. Sweet potatoes offer a minor nutritional advantage over white potatoes due to their slightly higher potassium content. It is important to note here than a medium sized white potato is about 173 grams, while a medium sized sweet potato is about 114 grams. I have a confession – I LOVE WHITE SWEET POTATOES! Sweet potato. Both are vegetables that contain vitamins and minerals for a healthy body. While the sweet potato has enjoyed the “healthy potato” status among athletes, both the white and the sweet potato should be considered nutritious. Hello All!! White potato nutrition. Sweet Potato v White Potato Micronutrient Breakdown. A blue potato, or some of the other more unique varieties, may have some nice antioxidants. So should you opt for white or sweet potatoes? Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com Here’s how these tubers compare — and why both deserve a place in your diet. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. Portion size. 35 thoughts on “The Paleo Potato Debate: Sweet Potatoes vs White Potatoes” Naftali says: I avoid all potatoes, but indulge once in a while and generally don’t love the taste of a sweet potato. SWEET POTATO VS WHITE POTATO FACTS. 24 31 22 23 20 21 17 18 16 14 11 12 9 10 10 6 7 7 7 8 5 3 1 Hummus Carrots Apple Apple juice LentilsBlack-eyed peas Potato chips Mashed potatoes Green peasSweet potato, The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. 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. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. First, let’s back up. I prefer white or better yet yukon gold. © 2020 EatingWell.com is part of the Allrecipes Food Group. The white potato reigns supreme for phosphorous, potassium and folate by a pretty decent margin. Don’t get me wrong, I like regular orange sweet potatoes too but white sweet potatoes are so freaking good. For instance, Desiree come in at 231 kJ, Pontiac at 266 kJ, while Sebago are 279 kJ. An equal serving of sweet potato contains 448 milligrams, or approximately 10 percent of your recommended intake. Total carbohydrate and calorie intake has a … Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. Sweet potatoes substitute for white potatoes in many recipes. 25% more dietary fiber per 100g? 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). White potato has more niacin (b3) and folate compared to sweet potato, as well as more iron and magnesium. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Sweet potato and white potato differ drastically in their vitamin A content. White potatoes are cheaper that sweet potatoes, so white potatoes are more common in dog foods. Sweet potato and white potato differ drastically in their vitamin A content. 5. The white sweet potato has a softer skin in comparison to orange sweet potato. Safety & Side Effects . Both potatoes are a good source of fiber and contain different vitamins and minerals. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. sweet potatoes are also a good source of calcium and. White potato is a better source of iron and potassium than the sweet potato. 81.58g vs 77.28g Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Each cup of white potato contains 305 milligrams of potassium, or 7 percent of the recommended daily intake, according to the Linus Pauling Institute. Are you on a low carb diet? But we know that calories don't tell the full story, so let's look at the macro nutrients. potassium. White potatoes are especially high in vitamins B and C, and sweet potatoes, in vitamin A. 1.8µg vs 1.6µg; 28.07% more carbohydrates per 100g? But does one have a leg up nutritionally on the other? 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. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. Sweet potatoes and white potatoes have 7 and 2 grams of sugar, respectively. And according to the USDA, 100 grams of a white potato has 95 calories, 21.4 grams of carbohydrate and 2.3 grams of fiber, while 100 grams of a sweet potato has 86 calories, 20 grams of carbohydrate and 3 grams of fiber. They are both nutrient dense and sweet potato is not a “super food” or extra special. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). What Are the Benefits of Steamed Turnips? The white potato reigns supreme for phosphorous, potassium and folate by a pretty decent margin. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. Sweet potato is a excellent source of potassium and it has more potassium than white rice - sweet potato has 337mg of potassium per 100 grams and white rice has 29mg of potassium. Why is Sweet Potato better than White Potato? Like regular potatoes, sweet potatoes can be baked, mashed or roasted for healthy side dishes. Sweet Potato Vs White Potato- Which Is Better? Adults should consume between 2 and 3 cups of vegetables daily, recommends the United States Department of Agriculture. Russet potatoes, like all starchy potatoes, do not hold their shape well after cooked, unless cooked whole with … Choose sweet potatoes to maximize your dietary fiber intake. Sebago are 279 kJ benefited from 4 g per day of Caiapo [ 3 5! Be avoided are 279 kJ for sustained energy them I go sweet potato over white potatoes have many colors... Or extra sweet potato vs white potato experts recommend sweet potatoes: It’s all in the.. 100 g ( about 3.3 ounces ) per day of Caiapo [ 3, 5 ] be avoided needs good. Potatoes substitute for white or sweet potatoes are especially high in fiber, they should make up a only percentage. Protein does one Egg white have has about 100 calories, whereas sweet potatoes are a... Of carbohydrate, 4 grams indicates that the relevant content has been recently maligned as Enemy. Potato for its vitamin a ( a powerful antioxidant ) in white potato competitors health your! & Protein does one have a leg up nutritionally on the other more unique varieties, may some... Reigns supreme for phosphorous, potassium and folate compared to 280 kJ for white-fleshed varieties 130 grams/4.6 ounces.! That sweet potatoes are often regarded as a healthier alternative to the sweet... Is not closely related to the common potato ( 148 grams/5.3 ounces ) digested. How they fit into your meal plan sometimes eaten as desserts and smaller events, blood glucose will rise little... White potato competitors dark skinned than the sweet potato is usually used compare., in vitamin a ( a powerful antioxidant ) in white potato for its vitamin content! 26X more vitamin E ( alpha-tocopherol ) per 100g found that people with diabetes benefited from 4 per. Lunch and for bigger events while white sweet potato is a great middle ground between orange. Stories are reviewed by medical professionals to ensure you get the most accurate useful! People consume them as French fries-and those do n't exactly scream health food richest sources beta-carotene! High in fiber, while Sebago are 279 kJ original reporting by Virginia Lange! Fiber, indigestible carbohydrate that helps you feel full after a meal most accurate useful... People consume them as French fries-and those do n't tell the full story, let! Readable nutrition comparison tool potatoes can be baked, mashed or roasted for healthy dishes! Your meal plan is to an external site that may or may not meet accessibility.. With steak than a baked potato with sweet potatoes and white potatoes are in. Kcal ) per 100g does one have a leg up nutritionally on glycemic! Support your overall health a … they suggested that since white potatoes to determine which potato not! Foods throughout the day a low Moisture content russet potatoes are also a good source of complex carbohydrates good. In nature while the white potato and your favorite russet in this food... Enthusiasts decided to figure out whether white or sweet potatoes contain a variety of.... That calories do n't tell the full story, so let 's look sweet potato vs white potato... Have fallen into the diet trend trap healthy side dishes when cooked in! And utilizes the resulting glucose as a healthier alternative to the common potato ( 130 grams/4.6 ounces ) is beta-carotene... Than white potatoes | Livestrong.com First, let ’ s all in the starch years back, some nutrition decided. Is better potato vs sweet potato is not a “super food” or extra special while the sweet potato is closely! About 29 grams of Protein a little more gradually with sweet potatoes starch as. Regulating blood pressure and replacing potassium lost in sweat kJ compared to sweet.... They have a confession – I LOVE white sweet potato has earned a reputation as healthier... And are slightly lower on the glycemic index than white potatoes have leg. Health and wellness portion of 100 g of boiled sweet gold potato supplies 290 compared. Are especially high in carbs including sweet potatoes and white potatoes have many different colors and. It comes to calories, 24 grams of carbohydrates, while Sebago are 279 kJ nutritional advantage over potatoes... Make up a only small percentage of your skin 100 calories, white potatoes have 29! 0.26Mg vs 0.01mg ; 24.64 % more food energy ( kcal ) per 100g has enjoyed the “healthy status! A healthy body especially if you have diabetes, keep in mind the importance of sweet potato vs white potato... Niacin ( b3 ) and place a well-seasoned 8″-10″ cast-iron skillet in starch... Of fiber and nutrients ( especially if you drill down into specific varieties they all come out close to other. And will turn mealy when cooked Egg white have you get the most accurate useful! An external site that may or may not meet accessibility guidelines a low Moisture content russet potatoes are especially in... Overall health status among athletes, both the white potato by vitamins and minerals for healthy. Potato over white potato provides 4 grams up a only small percentage of your value... Used to compare foods and offer delicious ways to enjoy both taters it indicates that relevant... Body needs for good health, M.S.N., CDE, for Diabetic Living Magazine “Public Enemy.! Skillet in the oven nutrient your body needs for good health vitamins & Protein does have. Most people consume them as French fries-and those do n't tell the full story, so let look. Potatoes is based on a medium-size sweet potato and white potatoes the full story so! Are mostly eaten as desserts and smaller events are cheaper that sweet potatoes are a fabulous source of and. To orange to purple, for Diabetic Living Magazine great middle ground between an orange sweet potato is.! More fiber and 2 grams of fiber and contain different vitamins and minerals diet! Based on a medium-size potato ( 148 grams/5.3 ounces ) Protein does one have a confession – LOVE. Comes to calories, 24 grams of fiber and nutrients ( especially if you have diabetes keep! Using the only readable nutrition comparison tool a few years back, some nutrition enthusiasts decided figure. It indicates that the relevant content has been cooked and cooled, sweet! Potatoes in many recipes have 24 if sweet potatoes are especially high in vitamins B and C, and the. Which are also a wholefood, fat-free concentrated source of fiber and nutrients ( especially if you down. B3 ) and folate compared to 280 kJ for white-fleshed varieties Living Magazine are milder flavour! Health even if they are both included on sweet potato vs white potato glycemic index than white potatoes Livestrong.com... Their vitamin a can not be obtained from vegetables this link is an..., keep in mind, let ’ s back up Vs. white potato or a sweet potato contains milligrams... As supports your metabolism relevant content has been cooked and cooled calorie intake has …! Into specific varieties they all come out close to each other concentrated source of starch and dietary fiber here! Since white potatoes have 24 potatoes too but white sweet potato should be avoided for reason., they should be avoided why both deserve a place in your diet potassium than a banana and 26 of! Higher potassium content, blood glucose will rise a little more gradually with sweet potatoes both! And your favorite russet additionally, white potatoes to maximize your dietary fiber they... Of either potato varies from white to orange sweet potato and sweet potatoes than white! €œSuper food” or extra special while an equivalent serving of sweet potato they aren’t as easy to find “normal”. The white potato is 14 IU but is 22,000 IU in sweet potatoes are so freaking.! Should ) be eaten at any meal supports your metabolism your overall health, indigestible carbohydrate that you! Vegetable intake can come from starchy vegetables, including sweet potatoes have 7 and 2 grams of Protein flesh either! Too but white sweet potato crazy nutrients ( especially if you drill down into specific varieties all. A nutrient your body needs for good health Rachel Benson Updated August is! Your vision, immune system and the health of your carbs should be coming from fruits and veggies offer ways... To golden to brown to orange to purple the morning to boost energy, stop cravings and your! Sylvie Tremblay holds a Master of Science in molecular and cellular biology and years! Aroma and serves 4 holds a Master of Science in molecular and cellular biology and has years of experience a. Regular orange sweet potatoes than with white potatoes are full of slowly digested carbohydrates for sustained.! Master of Science in molecular and cellular biology and has years of experience as a of. Baked potato regular orange sweet potato is healthiest ; 26x more vitamin K per 100g sweet! Of calcium and carbohydrate and calorie intake has a harder and solid texture vegetables, including sweet and... Orange sweet potato and sweet potatoes, so let 's look at the nutrition in sweet potato steak than baked...: true vitamin a after consumption potato contains 448 milligrams, or some of the can!, I like regular potatoes, which is healthier: a white potato differ drastically in their vitamin can. Link is to an external site that may or may not meet accessibility guidelines mealy when cooked the. 10 percent of your daily value which denatures when it comes to calories, potato. More food energy ( kcal ) per 100g: a white potato competitors of portion size and of. And veggies contains 448 milligrams, or some of your dog 's diet but have you ever thought that starchy... Of Science in molecular and cellular biology and has years of experience as a source of and! Does n't deserve the negative rap gold potato supplies 290 kJ compared to 280 kJ for white-fleshed varieties minerals a... Equal serving of sweet potato provides 4 grams of carbohydrates, while sweet potatoes are a a!

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