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6. White potato nutrition. Roasted White Sweet Potatoes With Mirin and Honey. Besides being a potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. But does one have a leg up nutritionally on the other? Both are vegetables that contain vitamins and minerals for a healthy body. 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 Potato v White Potato Micronutrient Breakdown. White potato nutrition. 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 potatoes are full of slowly digested carbohydrates for sustained energy. But this vegetable doesn't deserve the negative rap. 5.56% higher water content per 100g? Russet potatoes, like all starchy potatoes, do not hold their shape well after cooked, unless cooked whole with … ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Let us talk about potatoes. Both sweet potatoes and white potatoes provide a rich source of starch and dietary fiber. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Hello All!! Sweet potatoes come in many different colors. 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. 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). Nothing goes better with steak than a baked potato. Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. Sweet Potato. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. Sweet potato. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. Unlike the white sweet potato, the orange sweet potato has a harder and solid texture. The white potatoes are milder n flavour when compared to the orange sweet potatoes. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Each cup of white potato provides 1.8 grams of fiber, while an equivalent serving of sweet potato provides 4 grams. White potatoes are cheaper that sweet potatoes, so white potatoes are more common in dog foods. 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. Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. White potatoes get a bad reputation. For instance, vitamin A (a powerful antioxidant) in white potato is 14 IU but is 22,000 IU in sweet potato. 0.26mg vs 0.01mg; 24.64% more food energy (kcal) per 100g? readmore SWEET POTATO VS WHITE POTATO FACTS. Blood sugar test: white potato vs sweet potato by beat diabetes! 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. White potato is a better source of iron and potassium than the sweet potato. They aren’t as easy to find as “normal” sweet potatoes but when I do find them I go sweet potato crazy. 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. Here’s how these tubers compare — and why both deserve a place in your diet. Pictured recipe: Garlic-Rosemary Smashed Potatoes. Don’t get me wrong, I like regular orange sweet potatoes too but white sweet potatoes are so freaking good. Total carbohydrate and calorie intake has a … First, let’s back up. Both white potatoes and sweet potatoes contain a variety of nutrients. Around the same kilojoule count – 100 g of boiled sweet gold potato supplies 290 kJ compared to 280 kJ for white-fleshed varieties. Each cup of white potato contains 305 milligrams of potassium, or 7 percent of the recommended daily intake, according to the Linus Pauling Institute. 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. Most health experts recommend sweet potatoes over white potatoes. White vs. sweet potatoes: It’s all in the starch. 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 … 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. They are both nutrient dense and sweet potato is not a “super food” or extra special. The Orange sweet potato is dark skinned than the white sweet potato. Also, sweet potatoes have a higher quantity of health promoting antioxidants when compared to white potatoes. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. 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 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. 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 3g vs 2.4g; 26x more vitamin E (alpha-tocopherol) per 100g? Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Here we look at the nutrition content of both sweet potatoes and white potatoes to determine which potato is healthiest. A blue potato, or some of the other more unique varieties, may have some nice antioxidants. Are you on a low carb diet? Like regular potatoes, sweet potatoes can be baked, mashed or roasted for healthy side dishes. Both potatoes are a good source of fiber and contain different vitamins and minerals. 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. 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. 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. This dish has an amazing aroma and serves 4. Why is Sweet Potato better than White Potato? Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. With that in mind, let’s dig in to the facts about these nutritious and ancient, tuberous vegetables. 2020-11-13T22:17:42Z MEDICALLY REVIEWED A check mark. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than 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. Choose sweet potato over white potato for its vitamin A content to benefit your vision, immune system and the health of your skin. Safety & Side Effects . That's because most people consume them as French fries-and those don't exactly scream health food. Why eating a sweet potato is healthier than a regular potato. Your body breaks down this starch into simple sugars, and utilizes the resulting glucose as a source of energy. Orange Sweet Potato is usually eaten during lunch and for bigger events while White Sweet Potatoes are mostly eaten as desserts and smaller events. Poke approximately 2 lbs sweet potatoes with a fork in multiple spots and microwave on high for 5 … Additionally, white potatoes have about 29 grams of carbohydrates, while sweet potatoes have 24. They suggested that since white potatoes tend to be higher, they should be avoided. An equal serving of sweet potato contains 448 milligrams, or approximately 10 percent of your recommended intake. White potato and sweet potato have some unique nutritional perks that are well worth including in your diet (in balance and moderation, of course). Then most of your carbs should be coming from fruits and veggies. Sweet potatoes offer a minor nutritional advantage over white potatoes due to their slightly higher potassium content. this link is to an external site that may or may not meet accessibility guidelines. 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. Compare Taro to Sweet potato by vitamins and minerals using the only readable nutrition comparison tool. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). 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. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). 25% more dietary fiber per 100g? Here’s the thing: true vitamin A cannot be obtained from vegetables. Why is White Potato better than 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. What Are the Benefits of Steamed Turnips? If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. People often want to know if sweet potatoes have a leg up on white potatoes. Sweet potatoes come in many different colors. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. potassium. Sweet potatoes are also a wholefood, fat-free concentrated source of complex carbohydrates. Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. The big difference, between the two, is in the vitamin A … While the sweet potato has enjoyed the “healthy potato” status among athletes, both the white and the sweet potato should be considered nutritious. But have you ever thought that certain starchy foods are good for health even if they are high in carbs. All Right Reserved. 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. 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. 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. Sweet potatoes and white potatoes have 7 and 2 grams of sugar, respectively. 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. Dietitian Lindsay Malone, MS, … Are Sweet Potatoes Better than White Potatoes? 1. How Much Vitamins & Protein Does One Egg White Have? 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. This is hardly a big difference and even if you drill down into specific varieties they all come out close to each other. Potatoes are rich in potassium, delivering more potassium than a banana and 26 percent of your daily value. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. By Mary JaneG. Sweet potato and white potato differ drastically in their vitamin A content. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). With that in mind, let’s dig in to the facts about these nutritious and ancient, tuberous vegetables. 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. So should you opt for white or sweet potatoes? 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. 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. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. 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. 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. 86kcal vs 69kcal; 12.5% more vitamin K per 100g ? 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. 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. Madeline Kennedy. 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. 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. Here’s what the evidence says. Sweet potatoes substitute for white potatoes in many recipes. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). USDA National Nutrient Database: Potatoes, Russet, Flesh and Skin, Raw, USDA National Nutrient Database: Sweet Potato, Raw, Unprepared, Georgia Highlands College: Fat-Soluble Vitamins. Some of your vegetable intake can come from starchy vegetables, including sweet potatoes or white potatoes. While the sweet potato has enjoyed the “healthy potato” status among athletes, both the white and the sweet potato should be considered nutritious. Pictured recipe: Scalloped Sweet Potatoes. 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. 1 medium baked russet potato with skin has about 170 calories, 37 grams of carbohydrate, 4 grams of fiber and 5 grams of protein. You know it, we know it. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. White potatoes have about 130 calories, whereas sweet potatoes have 90. © 2020 EatingWell.com is part of the Allrecipes Food Group. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. That may spell post-workout glory, but when you’re having a late-night steak… While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. The Orange Sweet Potatoes are harder in nature while the White Sweet Potato is very soft in nature. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … 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. It indicates that the relevant content has been reviewed and verified by an expert. Portion size. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. Offers may be subject to change without notice. White vs. sweet potatoes: It’s all in the starch. 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. White potatoes are especially high in vitamins B and C, and sweet potatoes, in vitamin A. Taro vs Sweet potato - In-Depth Nutrition Comparison. sweet potatoes are also a good source of calcium and. Additionally, white potatoes have about 29 grams of carbohydrates, while sweet potatoes have 24. Second, since sweet potatoes are high in fiber, they should make up a only small percentage of your dog's diet. And while sweet potatoes contain more vitamin A … Swiss and salami have had their day. 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 and white potato differ drastically in their vitamin A content. 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. For instance, Desiree come in at 231 kJ, Pontiac at 266 kJ, while Sebago are 279 kJ. Sweet Potato vs White Potato. White potato has more niacin (b3) and folate compared to sweet potato, as well as more iron and magnesium. Sweet Potato v White Potato Micronutrient Breakdown. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. 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, 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? The flesh of either potato varies from white to orange to purple. 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. 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. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. © Copyright 2020 Hearst Communications, Inc. White Potato. Sweet Potato Vs White Potato- Which Is Better? Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com The white potato reigns supreme for phosphorous, potassium and folate by a pretty decent margin. 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 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). The Dosage of White Sweet Potato Extract. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). 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. 1. 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. In this health food face off, find out which is healthier: a white potato or a sweet potato. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Sweet Potato vs White Potato: The Numbers. Adults should consume between 2 and 3 cups of vegetables daily, recommends the United States Department of Agriculture. Sweet potato has earned a reputation as the healthier spud, but is that praise deserved? White potatoes have a type of resistant starch known as retrograde starch, which denatures when it has been cooked and cooled. 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. Starch and Moisture Content Russet potatoes are high starch potatoes, which are also known as floury potatoes. 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. 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). Sweet potatoes also offer higher concentrations of vitamins A and C. White potatoes have about 130 calories, whereas sweet potatoes have 90. 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. EatingWell may receive compensation for some links to products and services on this website. What you should eat in the morning to boost energy, stop cravings and support your overall health. Toad says: I love yukon gold! 1.8µg vs 1.6µg; 28.07% more carbohydrates per 100g? This means they have a low moisture content, and will turn mealy when cooked. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. When it comes to calories, white potato and sweet potato are evenly matched . The white sweet potato has a softer skin in comparison to orange sweet potato. February 1, 2012 at 3:35 pm . The potassium from both types of potato nourishes your nervous and muscular systems, as well as supports your metabolism. White Potato Vs. Sweet Potato Starch. Because white potatoes are less expensive, you may be able to find a good quality grain-free food with white potatoes at a much better price than one made with sweet potatoes. 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. I prefer white or better yet yukon gold. 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. Some original reporting by Virginia Zamudio Lange, R.N., M.S.N., CDE, for Diabetic Living Magazine. Both potatoes are a healthy carbohydrate source. But we know that calories don't tell the full story, so let's look at the macro nutrients. 5. Here we look at the nutrition content of both sweet potatoes and white potatoes to determine which potato is healthiest. Sweet potatoes, on the other hand, can (and should) be eaten at any meal. 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. What Are the Benefits of Eating Bitter Gourd? Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. Tart Cherry Juice vs. Unsweetened Cranberry Juice. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Potatoes also contain resistant starch, a type your body can't digest which keeps you feeling full. The white potato reigns supreme for phosphorous, potassium and folate by a pretty decent margin. Like many foods, it seems potatoes have fallen into the diet trend trap. Learn how to ace hot chocolate charcuterie boards! Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. Which potato is a great middle ground between an orange sweet potato is a middle. Calcium and as a source of energy evenly matched about 100 calories, 24 grams of sugar respectively. Have a leg up on white potatoes tend to be higher, they should be avoided ground between an sweet... 232 °C ) and place a well-seasoned 8″-10″ cast-iron skillet in the starch drastically in vitamin! S Top 20 Raw Vegetable list, putting them way ahead of their potato! With steak than a banana and 26 percent of your carbs should be coming from fruits and veggies is! The same kilojoule count – 100 g of boiled sweet gold potato supplies 290 kJ to. Have diabetes, keep in mind, let’s dig in to the facts these... Small percentage of your carbs should be considered nutritious vitamins a and C. white potatoes have about 130,. 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