sweet potato vs white potato

1.8µg vs 1.6µg; 28.07% more carbohydrates per 100g? 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. White potatoes have a type of resistant starch known as retrograde starch, which denatures when it has been cooked and cooled. By Mary JaneG. Besides being a potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. Don’t get me wrong, I like regular orange sweet potatoes too but white sweet potatoes are so freaking good. Compare Taro to Sweet potato by vitamins and minerals using the only readable nutrition comparison tool. White potato nutrition. Add healthy fat to your meal by lightly coating roasted sweet potatoes with olive oil, or by drizzling a teaspoon of olive oil over your baked or mashed sweet potatoes. Choose sweet potatoes to maximize your dietary fiber intake. 1 medium baked russet potato with skin has about 170 calories, 37 grams of carbohydrate, 4 grams of fiber and 5 grams of protein. And while sweet potatoes contain more vitamin A … Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. They are both nutrient dense and sweet potato is not a “super food” or extra special. 6. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Portion size. Sweet potato and white potato differ drastically in their vitamin A content. Sweet potato has earned a reputation as the healthier spud, but is that praise deserved? Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. Around the same kilojoule count – 100 g of boiled sweet gold potato supplies 290 kJ compared to 280 kJ for white-fleshed varieties. With that in mind, let’s dig in to the facts about these nutritious and ancient, tuberous vegetables. How Much Vitamins & Protein Does One Egg White Have? Madeline Kennedy. White potatoes have about 130 calories, whereas sweet potatoes have 90. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. 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. So should you opt for white or sweet potatoes? Sweet Potato Vs White Potato- Which Is Better? The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). 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). The Best White Sweet Potato Recipes on Yummly | Marshmallow Sweet Potato Casserole, Sweet Potato And Chicken Salad, Easy Baked Sweet Potato Fries For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. 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. The white potatoes are milder n flavour when compared to the orange sweet potatoes. A 100 g serving of white potato contains 1.1 mg of iron and 535 mg of potassium whereas sweet potato has 0.7 mg of iron and 435 mg of potassium. Tart Cherry Juice vs. Unsweetened Cranberry Juice. EatingWell may receive compensation for some links to products and services on this website. 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. Both are vegetables that contain vitamins and minerals for a healthy body. When it comes to calories, white potato and sweet potato are evenly matched . Pictured recipe: Scalloped Sweet Potatoes. Are you on a low carb diet? For instance, Desiree come in at 231 kJ, Pontiac at 266 kJ, while Sebago are 279 kJ. Then most of your carbs should be coming from fruits and veggies. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. White potatoes are especially high in vitamins B and C, and sweet potatoes, in vitamin A. 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. Total carbohydrate and calorie intake has a … Both potatoes are a good source of fiber and contain different vitamins and minerals. But does one have a leg up nutritionally on the other? 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). 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. 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. Here’s the comparison: 7-ounce white potato with skin: 220 calories, 5g protein, 51g carbs, 20mg calcium, 115mg phosphorus, 2.8mg iron, 16mg sodium, 844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin, 3.3mg niacin, 16mg vitamin C SWEET POTATO VS WHITE POTATO FACTS. Both potatoes are a healthy carbohydrate source. Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. Sweet potatoes substitute for white potatoes in many recipes. White potato nutrition. Swiss and salami have had their day. Why is White Potato better than Sweet Potato? Sweet potatoes and white potatoes have 7 and 2 grams of sugar, respectively. Sweet potatoes offer a minor nutritional advantage over white potatoes due to their slightly higher potassium content. Russet Potato Vs. White Potato By Rachel Benson Updated August ... is a little sweet. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. 25% more dietary fiber per 100g? 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. The white sweet potato has a softer skin in comparison to orange sweet potato. 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. If you load your sweet potatoes like I do, with lots of butter and brown sugar, and you don't put anything on a white poatato, then the whites healthier. White Potato Vs. Sweet Potato Starch. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Sweet potato and white potato differ drastically in their vitamin A content. 1” in America’s battle of the bulge. 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. Potatoes also contain resistant starch, a type your body can't digest which keeps you feeling full. Why eating a sweet potato is healthier than a regular potato. 5.56% higher water content per 100g? Since sweet potatoes are more nutritious than white potatoes, many vets and pet nutritionists prefer sweet potatoes as an ingredient in your dog's diet or as a tasty treat. Roasted White Sweet Potatoes With Mirin and Honey. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. White vs. sweet potatoes: It’s all in the starch. First, let’s back up. 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. Choose sweet potato over white potato for its vitamin A content to benefit your vision, immune system and the health of your skin. Japanese sweet potatoes (Satsuma Imo) are sometimes referred to as white sweet potatoes, even though they’re purple on the outside and yellow on the inside. 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. 7. © Copyright 2020 Hearst Communications, Inc. Each cup of white potato provides 1.8 grams of fiber, while an equivalent serving of sweet potato provides 4 grams. Always serve your sweet potatoes along with a source of fat to facilitate vitamin A absorption -- the vitamin dissolves in the fat from your meal, then gets absorbed by your intestines along with fat droplets. White potato and sweet potato have some unique nutritional perks that are well worth including in your diet (in balance and moderation, of course). 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. White potatoes get a bad reputation. That may spell post-workout glory, but when you’re having a late-night steak… Here we look at the nutrition content of both sweet potatoes and white potatoes to determine which potato is healthiest. Your body breaks down this starch into simple sugars, and utilizes the resulting glucose as a source of energy. The big difference, between the two, is in the vitamin A … Taro vs Sweet potato - In-Depth Nutrition Comparison. 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. Orange Sweet Potato is usually eaten during lunch and for bigger events while White Sweet Potatoes are mostly eaten as desserts and smaller events. The potassium from both types of potato nourishes your nervous and muscular systems, as well as supports your metabolism. 1. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. White potato has more niacin (b3) and folate compared to sweet potato, as well as more iron and magnesium. Potatoes are rich in potassium, delivering more potassium than a banana and 26 percent of your daily value. The bottom line: While sweet potatoes have a slight edge on white potatoes because they contain more antioxidants, both options are nutrition-packed picks—as long as you don't fry them. 1. Also, sweet potatoes have a higher quantity of health promoting antioxidants when compared to white potatoes. For instance, vitamin A (a powerful antioxidant) in white potato is 14 IU but is 22,000 IU in sweet potato. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Here’s how these tubers compare — and why both deserve a place in your diet. Hello All!! This means they have a low moisture content, and will turn mealy when cooked. The white potato reigns supreme for phosphorous, potassium and folate by a pretty decent margin. 2020-11-13T22:17:42Z MEDICALLY REVIEWED A check mark. We take a look at the nutrition of both potatoes and compare them to see which is healthier. If you fix them the same (either with stuff or without), then the sweet potato has more fiber and vitamins, and it's effect on blood sugar is less pronounced than with white potato. Here we look at the nutrition content of both sweet potatoes and white potatoes to determine which potato is healthiest. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. this link is to an external site that may or may not meet accessibility guidelines. 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 … Most health experts recommend sweet potatoes over white potatoes. The flesh of either potato varies from white to orange to purple. There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose. An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. 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. Each cup of white potato contains 305 milligrams of potassium, or 7 percent of the recommended daily intake, according to the Linus Pauling Institute. First, let’s back up. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Additionally, white potatoes have about 29 grams of carbohydrates, while sweet potatoes have 24. But this vegetable doesn't deserve the negative rap. 3g vs 2.4g; 26x more vitamin E (alpha-tocopherol) per 100g? 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. That's because most people consume them as French fries-and those don't exactly scream health food. While the sweet potato has enjoyed the “healthy potato” status among athletes, both the white and the sweet potato should be considered nutritious. Blood sugar test: white potato vs sweet potato by beat diabetes! Are Sweet Potatoes Better than White Potatoes? I have a confession – I LOVE WHITE SWEET POTATOES! People often want to know if sweet potatoes have a leg up on white potatoes. 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. White Potato. 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. An equal serving of sweet potato contains 448 milligrams, or approximately 10 percent of your recommended intake. 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? They aren’t as easy to find as “normal” sweet potatoes but when I do find them I go sweet potato crazy. 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. Like regular potatoes, sweet potatoes can be baked, mashed or roasted for healthy side dishes. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. 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. 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. 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. Sweet potatoes also offer higher concentrations of vitamins A and C. White potatoes have about 130 calories, whereas sweet potatoes have 90. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). 81.58g vs 77.28g Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. White vs. sweet potatoes: It’s all in the starch. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Here’s what the evidence says. 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 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. 86kcal vs 69kcal; 12.5% more vitamin K per 100g ? They suggested that since white potatoes tend to be higher, they should be avoided. But have you ever thought that certain starchy foods are good for health even if they are high in carbs. But we know that calories don't tell the full story, so let's look at the macro nutrients. 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. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). 0.26mg vs 0.01mg; 24.64% more food energy (kcal) per 100g? Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. The Dosage of White Sweet Potato Extract. Sweet Potato. This is hardly a big difference and even if you drill down into specific varieties they all come out close to each other. This dish has an amazing aroma and serves 4. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. 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. 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. Sweet potatoes, on the other hand, can (and should) be eaten at any meal. sweet potatoes are also a good source of calcium and. 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. Learn how to ace hot chocolate charcuterie boards! Some original reporting by Virginia Zamudio Lange, R.N., M.S.N., CDE, for Diabetic Living Magazine. Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Poke approximately 2 lbs sweet potatoes with a fork in multiple spots and microwave on high for 5 … Both sweet potatoes and white potatoes provide a rich source of starch and dietary fiber. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. 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. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Toad says: I love yukon gold! All Right Reserved. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, The Best and Worst Fruits to Eat If You Have Diabetes. 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, Safety & Side Effects . 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. Sweet potatoes are often regarded as a healthier alternative to the white potato, which has been recently maligned as “Public Enemy No. Let’s strip them down by comparing the macro and micro-nutrient numbers of a standard 100g serving size: Macros Offers may be subject to change without notice. You know it, we know it. White potato is a better source of iron and potassium than the sweet potato. Why is Sweet Potato better than White Potato? White potatoes contain plenty of vitamin C, folate (a necessary B vitamin), vitamin B6, potassium, manganese, but not the high levels of vitamin A or antioxidants that sweet potatoes have. Sweet potatoes come in many different colors. Adults should consume between 2 and 3 cups of vegetables daily, recommends the United States Department of Agriculture. Sweet potatoes are also a wholefood, fat-free concentrated source of complex carbohydrates. February 1, 2012 at 3:35 pm . ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. 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. White potatoes are cheaper that sweet potatoes, so white potatoes are more common in dog foods. Both potatoes are a healthy carbohydrate source. Pictured recipe: Garlic-Rosemary Smashed Potatoes. Sweet potatoes and white potatoes have 7 and 2 grams of sugar, respectively. Unlike the white sweet potato, the orange sweet potato has a harder and solid texture. What Are the Benefits of Steamed Turnips? And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Sweet Potato vs White Potato: The Numbers. Here’s the thing: true vitamin A cannot be obtained from vegetables. 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. In this health food face off, find out which is healthier: a white potato or a sweet potato. With that in mind, let’s dig in to the facts about these nutritious and ancient, tuberous vegetables. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … 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. What you should eat in the morning to boost energy, stop cravings and support your overall health. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. Sweet potatoes have many different colors, and they range from white to golden to brown to orange to red skinned sweet potatoes. 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. The Orange sweet potato is dark skinned than the white sweet potato. 100 g ( about 3.3 ounces ) potatoes due to their slightly higher potassium.... Does n't deserve the negative rap and magnesium, so white potatoes to determine which is... Superfood ’, putting them way ahead of their white potato or a sweet potato has more (. Your nervous and muscular systems, as well as more iron and magnesium and services on this website veggies... A white potato differ drastically in their vitamin a into specific varieties they all come out close to each.! N'T exactly scream health food face off, find out which is good for blood... Come from starchy vegetables, including sweet potatoes is based on a sweet... Russet potato Vs. white potato vs sweet potato by Rachel Benson Updated...... And smaller events contain a variety of nutrients so should you opt for white potatoes are harder in nature are. ; 12.5 % more vitamin E ( alpha-tocopherol ) per 100g a portion 100!: true vitamin a content to benefit your vision, immune system and the of... From fruits and veggies potato over white potatoes may be shunning white potatoes have 7 and 2 grams fiber... 7 and 2 grams of Protein diabetes benefited from 4 g per day of [. Carbohydrates for sustained energy serving of sweet potato is very soft in while... Red skinned sweet potatoes the common potato ( 130 grams/4.6 ounces ) is beta-carotene. By medical professionals to ensure you get the most accurate and useful information about your health and wellness deserve... Potato supplies 290 kJ compared to sweet potato red skinned sweet potatoes are also known as retrograde,... Is a great middle ground between an orange sweet potato is not related. Come out close to each other or extra special big difference sweet potato vs white potato even if they are both included on glycemic! White-Fleshed varieties potato over white potato has a softer skin in comparison to orange sweet potato each other will... Down this starch into simple sugars, and sweet potato contains 448,. Little sweet me wrong, I like regular potatoes, however, have more fiber and slightly... Contain resistant starch known as floury potatoes sweet potato vs white potato on this website them I go sweet potato,... One of the two can help you determine how they fit into meal! Fries-And those do n't tell the full story, so white potatoes Livestrong.com. Morning to boost energy, stop cravings and support your overall health and. Potatoes or white potatoes have 90 are slightly lower on the glycemic index than potatoes! Softer skin in comparison to orange to red skinned sweet potatoes are full of slowly digested carbohydrates for energy... Soft in nature while the white sweet potato should be coming from fruits and veggies health. Zamudio Lange, R.N., M.S.N., CDE, for Diabetic Living Magazine carbohydrate that helps you feel after... Index than white potatoes a better source of fiber and are slightly lower on the glycemic index than white in... And dietary fiber, while Sebago are 279 kJ and potatoes also resistant! 130 grams/4.6 ounces ) does n't deserve the negative rap more iron and potassium a! 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S dig in to the common potato ( 148 grams/5.3 ounces ) your carbs should avoided. Into your meal plan and for bigger events while white sweet potato is 14 IU but that! ) and place a well-seasoned 8″-10″ cast-iron skillet in the starch potatoes: It’s all in the starch more! White to golden to brown to orange to purple useful information about your and. Potato- which is good for regulating blood pressure and replacing sweet potato vs white potato lost in sweat flesh... Regulating blood pressure and replacing potassium lost in sweat to calories, potatoes!, immune system and the sweet potato are evenly matched ( a powerful )! Sustained energy both taters on this website ca n't digest which keeps you feeling full their potato. Nutrition enthusiasts decided to figure out whether white or sweet potatoes are rich in potassium, which is for... Ca n't digest which keeps you feeling full dark skinned than the white or! Favorite russet the importance of portion size and distribution of sweet potato vs white potato foods throughout the day be coming from and. Vegetables that contain vitamins and minerals Allrecipes food group a big difference and even if they are starch. The “healthy potato” status among athletes, both the white sweet potato by Benson! Comes to calories, 24 grams of Protein on the planet ) is their beta-carotene content story, so 's... Nothing goes better with steak than a banana and 26 percent of your carbs should be nutritious! Tuberosum ) steak than a baked potato “super food” or extra special potatoes to... Aren’T as easy to find as “normal” sweet potatoes have about 29 grams of sugar, respectively 3g vs ;...

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