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. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and … Red vs. White. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. This version is firmer with a golden skin and light yellow flesh. Water also helps transporting nutrients and oxygen throughout the body. Reds possess a waxy, yet creamy, texture. Huang GJ, et al. Sweet potato nutrition 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. This version is firmer with a golden skin and light yellow flesh. 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 and 38 grams for men. The Orange sweet potato is dark skinned than the white sweet potato. The orange sweet potato has had its time in the sun. Unlike the white sweet potato, the orange sweet potato has a harder and solid texture. Sweet potato has more pantothenic acid. Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. Whites are on the starchy side, with a slightly dense but still creamy texture. Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. While all three potatoes provide about one-third of the daily value for vitamin C, sweet potatoes are the clear front runner in vitamin A content. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Her specialty areas are health, wellness and fitness. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Today we’re comparing two comfort foods: sweet potatoes vs potatoes. Luteolin is a bioflavonoid found in plants and herbs. All are more slender in appearance than a potato and have tapered ends; however each of these does have a different flavor profile. Golden-Skinned, Pale-Fleshed Sweet Potatoes. These are waxier than the russets and the interior is a lot more dense. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. Both varieties of 3.5 ounces or 100 grams have almost the same amount of calories, albeit with a few differences. There are several cultivars of sweet potatoes, so the color can vary from white, yellow, orange, pink, reddish and even violet. Sweet potatoes, in comparison, score 63 on the GI . Detailed nutrition comparison for sweet potatoes vs russet potato. A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. Sweet potatoes in general are lower in calories, protein and carbohydrate but higher in fiber, when compared to regular potatoes. Regular potatoes are higher on the glycemic index (GI), with a score of about 78. Like potatoes, sweet potatoes come in a range of colours including white, orange, red and purple. 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 Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. An average-sized sweet potato also weighs about five ounces, and contains 112 calories, three grams of fibre, 1.5 grams of protein and no fat. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Summary. What Contains More Vitamins: a Potato or a Banana? It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. So should you opt for white or sweet potatoes? Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Sweet Potato vs. Sweet potato has more pantothenic acid. After all, sweet potatoes, with their rich orange color, must be healthier, right? Potato: The Nutritional Facts. © Copyright 2020 Hearst Communications, Inc. Overall, white potato contains 92 calories and regular potato contains 90 calories. The USDA classifies a food as fiber-rich if it has 3 or more grams of fiber per serving. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. However, with a wide variety of both yams and sweet potatoes in existence, there is considerable overlap when it comes to flavor and texture.Sweet potatoes, especially orange-fleshed sweet potatoes, are almost always sweeter than yams, but both vegetables are versatile and can have their f… It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. We've roasted it, we've "loaded" it, we've turned it into "hummus" (twice! Our experts analyze what’s the better pick. People with certain conditions must limit their oxalate intake. They are also a good source of vitamins E, B5 and B6. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. What Has the Most Starch: Potato or Onion? Sweet potato varieties with orange or red skin and deep orange flesh, including Red Garnet (our favorite) and Jewel, cook up sweet and moist. Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. It often used in treating allergies. First, let’s back up. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). Measurably more vitamin A (RAE) per 100g.Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. In her spare time, Carly enjoys staying on top of current nutrition research and testing new recipes. It has antioxidant and anti-inflammatory properties. And when it comes to recipe ideas, the possibilities are endless: Try sweet potato fries, mashed sweet potatoes, roasted sweet potatoes, or loaded baked sweet potatoes (to name a few). Some people swear that sweet potatoes a are key to weight loss and better health, while others claim the plain old white potato … Up next, we tried a red potato. But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. The amount of food energy in kilocalories (kcal) per 100g. Varies considerably. This can easily be seen when the plants bloom. Roasted, mashed, steamed, barbequed, baked, or fried, Australian Sweet Potatoes are the easy, tasty way to supercharge your next meal. Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Golden-Skinned, Pale-Fleshed Sweet Potatoes. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. However, sweet potatoes are a type of morning glory. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. It takes 50% less time to make white sweet potatoes as compared to orange ones and also have a softer peel. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. 1. Nutritional Profile. Consuming too much fructose can cause high blood pressure. Orange Sweet Potato is produced in massive amounts all over the world while White Sweet Potato are not the readily available. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Both sweet potatoes and russet potato are high in potassium. It is necessary for breaking down carbohydrates and for processing amino acids and fats. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Ancient and historic dispersals of sweet potato in Oceania. 4.76% higher water content per 100g? Like many foods, it seems potatoes have fallen into the diet trend trap. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. 2. Dorling Kindersley/Getty Images All of the potatoes are fat free. So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work … Advantages & Disadvantages of Carbohydrates, Difference Between Soluble & Non-soluble Fiber Digestion, USDA: Sweet Potato, Cooked, Baked in Skin, Flesh, Without Salt, USDA: Potatoes, Microwaved, Cooked in Skin, Flesh, Without Salt, Food & Nutrition Research: Anthocyanidins and Anthocyanins, USDA: Fiber Intake of the U.S. Population, Harvard Health Publishing: Glycemic Index for 60+ Foods, Precision Nutrition: Sweet Vs Regular Potatoes, MyFoodData.com: Sweet Potato, White Potato, Red-Skinned Potato. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. In this health food face off, find out which is healthier: a white potato or a sweet potato. The skin on the red potatoes is a lot thinner, so you don’t get the bite you do from a russet potato skin. For our Best Baked Sweet Potatoes , we recommend passing on tan- or purple-skinned sweet potatoes (so-called dry varieties) and sticking with red or orange, which are known as “moist” varieties. Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. Sweet potato is a great source of dietary fiber. Sweet potatoes come in many different colors. 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. Beans can add starch to your plate like potatoes, but with much more fiber and protein . They both will bake, fry, mash, roast, steam, and eventually be eaten. So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work … RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). In the body, it can combine with calcium and form crystals that can contribute to kidney stones and gout. more vitamin E (alpha-tocopherol) per 100g. One thing nutrition labels won't show you is the type of antioxidants – which may be phytochemicals or immune-boosting vitamins and minerals – that foods offer. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min – exact time depends on how large the potato is). Sweet potatoes typically have brown skin and orange … Sweet Potato vs White Potato. However, boiled red potatoes when baked tend to have a GI of 89 while Russet potatoes have a GI of 111. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Glucose, also known as blood sugar, is the main source of energy. Both varieties are native to parts of Central and South America but now eaten all over the world. Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). A Matter of Nutrition: Sweet Potato vs Potato. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. Although they are both root vegetables, they belong to two different plant families--the sweet potato is from the morning glory family while the yam is related to the lily. A sugar-heavy diet can cause metabolic dysfunctions. Potatoes are loved the world over for so many reasons. Detailed nutrition comparison for sweet potatoes vs russet potato. Denham, Tim. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. It is the clear choice for dieters because it has fewer calories and carbs. Does it matter when it comes to your health? What are the nutritional benefits of sweet potatoes? Sweet potatoes, with their bright orange flesh, offer more carotenoids than either plain russet potatoes or red-skinned potatoes, and red-skinned potatoes offer more anthocyanins than sweet potatoes or russets. Carly Schuna has been freelance writing and editing for more than a decade. Sweet potato has more beta-carotene than russet potato. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. 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. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Contestant #2: Red Potato. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. A medium baked sweet potato provides over four times the daily value for vitamin A, while the white-skinned potatoes have almost none. Galactose is one of the monosaccharides found in lactose. Defensin protein from sweet potato (Ipomoea batatas [L.] Lam ‘Tainong 57’) storage roots exhibits antioxidant activities … Here’s how these tubers compare — and why both deserve a place in your diet. They have a different, almost sweet or nutty flavor to them. However, in the United States, there are two main varieties of sweet potato: One has a … It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. In one corner, the potato; in the other, the sweet potato. Sweet potato has more beta-carotene than russet potato. She's written and published hundreds of recipes and nutrition-focused articles for clients ranging from health food producers to exercise equipment manufacturers. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. Many times the names \"sweet potato\" and \"yam\" are used interchangeably in conversation, in cooking and even at the supermarket, but they are really two different vegetables. It is commonly found in grain-based foods like bread and cereals. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. Increased carotenoid and anthocyanin intakes are associated with lower risk of certain cancers, cardiovascular disease and certain eye diseases. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. It also promotes inflammation, which aggravates inflammatory conditions such as … Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). PNAS 110 no.6 (February 5, 2013): 1982–1983. Potato, potahto. 80.96g vs 77.28g Sweet potato is a great source of dietary fiber. Threonine is an essential amino acid that helps promote normal growth of the body. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants.