You can also see a more concrete comparison by weight at equal weight (by grams) comparison. below using 2019 USDA and NIH data[1]. Carotenoids are micronutrients commonly found in plants and some animal products. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Vitamins cups, packages. Ever wonder how your favorite foods stack up against each other in terms of nutrition? Sweet potato fries are one of my new most favorite things. Sweet Potato vs. Note: “Are potatoes as bad as they say?” is a question I am often asked on store tours. 8mins. . 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. After all, sweet potatoes, with their rich orange color, must be healthier, right? Potato. Sweet potatoes, on the other hand, have more fiber (by 1 gram), more than 1,000 times more vitamin A, more vitamin C, calcium, and manganese. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Learn to prepare these vegetables in healthy ways to maximize their nutrition. 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). ... Sweet Potatoes vs. Russet Potato. In this health food face off, find out which is healthier: a white potato or a sweet potato. Potato vs Brown rice - In-Depth Nutrition Comparison. So, which is best? Russet Potato Nutritionally, sweet potato has 50% more fiber, a dramatically higher level of Vitamin A, and more Vitamins C and B6, but less potassium than potato. Potatoes are a starchy vegetable, which means that they are a high carbohydrate food and are quite similar in calorie content (purples are slightly lower). Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) So should you opt for white or sweet potatoes? With the most fiber, vitamins A & C and a healthy dose of potassium, sweet potatoes come out the winner! swimming (25 yards per min) 14mins. (100g each) 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 lives by eating more fruits and vegetables every day. Harmon’s City CreekInsider’s Viewpoint Archive. Calorie- and carb-wise, they're about equal, but sweet potatoes offer more fiber, vitamins A and C, and calcium. I'm going for the sweet potato fries- no hesitation. Fiber? Keep in mind all the potatoes are nutrient-dense and each has a unique nutritional strong point, so mix it up next time you grab some. 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 also have more calories (by 40) and more carbs (by 5 grams). 1. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). In the US, the vast majority of potatoes grown are the familiar Russet Burbank potato, which makes our beloved baked potato and french fry. of The purple potato is full of the antioxidant anthocyanin, like most blue/purple foods. Both white potatoes and sweet potatoes contain a variety of nutrients. Both russet potato and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, vitamin b6 and folate. Actual daily nutrient requirements might be different based on your age, gender, level of … We compared the nutritional contents of Sweet Potatoes. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Both count towards your daily servings of vegetables and can be part of a healthy diet. Pros and cons of sweet potatoes. Healthy Meal Planning & Shopping for Fruits & Vegetables. and Dietitian’s Take: Sweet Potato vs. Beans can add starch to your plate like potatoes, but with much more fiber and protein . Red potatoes are spherical, while the shape of white potatoes is round or rectangular. Or, “Are sweet potatoes really much better than white potatoes?” Let’s take a look. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … Select the one that best fits the recipe you want to use it for. They also have more sugar than white potatoes. Sweet potatoes and russet potato contain similar amounts of calories - sweet potato has 86kcal of calories per 100 grams and russet potato has 79kcal of calories. Purple and red potatoes are unique in the fact that they are packed with antioxidants. That said, orange sweet potatoes have a high beta carotene content. If I had the choice between sweet potato fries or russet potato fries. Comparing omega-6 fatty acids, both russet potato and sweet potatoes contain small amounts of linoleic acid. The second name of red potato is Red Bliss Potatoes. When we compare the nutrients in different varieties of potatoes, we find some similarities. In butternut squash and in potato most calories came from carbs. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Cutting the raw potato is a challenge because they're so hard, but making them is easy. Potato: The Nutritional Facts. Because some of that starch is resistant starch, this breakdown takes time and effort, so although both potatoes and sweet potatoes are high in carbs, they don’t act the same way in our body as high-carb processed foods. and Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. The second name of white potatoes is Brown Russet Potatoes or Idaho. Russet Potato vs. Sweet Potatoes Protein. russet potato Carbohydrates & Fiber The specific food items compared are: Sweet potatoes and russet potato contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E. Sweet potato has more pantothenic acid. 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 Although one more gram may not seem to make much difference, most Americans only get about 16 grams of fiber per day, which is significantly lower than the Institute of Medicine's recommendations of 25 grams for women … Sweet potato has more calcium than russet potato - sweet potato has 30mg of calcium per 100 grams and russet potato has 13mg of calcium. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Both sweet potatoes and russet potato are high in potassium - sweet potato has 337mg of potassium per 100 grams and russet potato has 417mg of potassium. Spray a cookie sheet with butter flavored Pam. Video Center: Selection, Storage, and Preparation of Fruits & Vegetables. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. They are all high in fiber and vitamin C, and have almost twice as much potassium as a banana! Sweet potatoes and Russets have the exact same number of carbohydrates, reds slightly fewer, and purples contain the fewest grams of carbohydrates. Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Brown rice is high in calories and russet potato has less calories than brown rice - brown rice has 123kcal of calories per 100 grams and russet potato has 79kcal of calories. Both sweet potatoes and russet potato are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat. Calorically, sweet potato and potato are pretty similar. Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. SWEET POTATO VS WHITE POTATO FACTS. Sweet Potato: Russet Potato: Red Potato: Purple Potato: Calories Carbohydrates (grams) Fiber (grams) Vitamin A (IU) Vitamin C (mg) Potassium (mg) 162 37 6 692 57 741: 161 37 4 0 28 888: 154 34 3 0 36 962: 140 30 2 0 60 812 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. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. [4][5]For specific types of carotenoids, sweet potato has more beta-carotene than russet potato per 100 grams. Sweet potatoes also contain about 35-40% of your necessary vitamin C for the day, manganese, vitamin B6, potassium, copper, niacin, thiamine and magnesium. For omega-3 fatty acids, both russet potato and sweet potatoes contain small amounts of alpha linoleic acid (ALA). Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Sweet potato is a great source of dietary fiber and it has more dietary fiber than russet potato - sweet potato has 3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. They all are great sources of potassium, with red potatoes leading the pack. Let’s, for a moment, forget their color and take a deeper look at a sweet potato vs potato to discover which is really better for you. Comparison of nutrition facts for various types of potatoes (1 medium), Laura Holtrop Kohl MS, RD dietary fiber Brown rice and russet potato contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber. Butternut squash has 45 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 71 %. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. Dietitian Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Calories: potato - 71% more than butternut squash. 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. Bake them at 350 degrees or so until done (approx 20 min). Sweet potatoes and russet potato contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and russet potato has 0.62g of sugar. 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. walking (15 minute mile) 17mins bicycling. Committed to helping people enjoy happier, healthier Regular Potato : Sweet Potato : Calories: 186: 180: Protein: 5.0 g: 4.0 g : Fat: 0.2 g: 0.3 g: Carbs: 42.4 g: 41.4 g : Fiber: 4.4 g: 6.6 g: ... the Glycemic index can also differ. And it’s also fairly low calorie with 200 calories in four small boiled potatoes Carbs: Based on ½ cup serving of each, there are 23 grams of total carbs in white or brown rice vs 30 grams of total carbs in a potato and 12 grams of total carbs in a sweet potato. Sweet Potatoes (Sweet potato, raw, unprepared) Nutrition facts for Potatoes, raw, flesh and skin, russet, recommended daily values and analysis. Like many foods, it seems potatoes have fallen into the diet trend trap. PBH has curated resources to help you stay safe and healthy during Coronavirus (COVID-19). But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Sweet Potatoes (91 cal) Jacket Potato (82 cal) Boiled Potatoes (84 cal) Red Potatoes (70 cal) White Potatoes (69 cal) Baked Potatoes (93 cal) ... how to burn 79 calories (100g of russet potatoes) your weight: jogging (5 mph) 9mins. Red potatoes are average-sized; on the other hand, white potatoes can be small or large. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C. Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than russet potato - sweet potato has 709ug of Vitamin A per 100 grams and russet potato does not contain significant amounts. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Potatoes originated in South America; Peru has been known to grow over 5,000 varieties, and still maintains 2,800 varieties today. Spread the wedges/fries out & spray them on top with the Pam. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Sweet potatoes (Ipomoea batatas) are not a ‘true’ potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. Numbers are only part of the story. Here’s how these tubers compare — and why both deserve a place in your diet. Sweet potatoes and russet potato contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and russet potato has 0.86mg of iron. Potato vs Turnip - In-Depth Nutrition Comparison. A Matter of Nutrition: Sweet Potato vs Potato. Sweet Potato Vs. Russet Potato-Good Source of Potassium and Vitamin B6-Excellent Source of Vitamin A $0.74 per pound 114 kcal per cup 118 kcal per cup Vitamins & Minerals Calories Average Cost-Good Source of Potassium and Vitamin C-Excellent Source of Vitamin B6 $0.78 per pound Sources : USDA Food Composition Databases. They are both good. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and... Minerals. aerobic dancing. butternut squash or potato - where is more nutrients? Eat sweet potatoes with butter to help this transformation work best. The comparison below is by common portions, e.g. Compare Potato to Brown rice by vitamins and minerals using the only readable nutrition comparison tool. (Sweet Potato Vs. usset otato roo Calories kcal per cup Vitamins & Minerals -Excellent (Source of Vitamin 24 -qood 80T{aÍnPßtgssium and Average Cost $0.74 per pound o in Calories Ld kcal per cup Vitamins & Minerals -Excellent (Source of Vitamin B6 -qood (Souroe of Potassium and Average Cost $0.78 per pound Od+ow should you load your potato? versus White potato Sweet potato; Calories: 92: 90: Protein: 2 grams: 2 grams: Fat: 0.15 grams: 0.15 grams: Carbs: ... For example, boiled red potatoes have a GI of 89 while baked Russet potatoes … sweet potatoes Beyond calories, we start seeing some differences. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Compare Potato to Turnip by vitamins and minerals using the only readable nutrition comparison tool. 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