Potato. Sweet potatoes are often considered to be healthier and more nutritious than white potatoes. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. Anthocyanins are flavonoids that give vegetables, such as purple sweet potatoes, their dark colour. Studies about the association of potatoes and cancer have been inconclusive and at times contradictory. The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. Here are some tips you can use at home and while eating out to make sure your potatoes are both delicious and healthy: ARE SWEET POTATOES AND YAMS THE SAME THING? White and purple sweet potatoes may have a positive effect on diabetes and cancer. Dietitian’s Take: Sweet Potato vs. Here are some other reasons to choose sweet potatoes: On the lookout for unique ways to prep sweet potatoes? However, under certain unfavourable conditions, such as pests, potato plants can increase the production of solanine, especially when kept in sunlight. It’s best to find healthy ways to incorporate both of them into your diet and discuss with your doctor your individual concerns, particularly if you’re diabetic. https://archive.org/details/sweetpotato00thot/, https://www.potatogoodness.com/potato-types/, https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf, https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods, https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/, https://www.hsph.harvard.edu/nutritionsource/2014/01/24/the-problem-with-potatoes/, https://pubmed.ncbi.nlm.nih.gov/25302575/, https://www.bmj.com/content/bmj/353/bmj.i2351.full.pdf, https://pubmed.ncbi.nlm.nih.gov/32190135/, https://www.researchgate.net/publication/329790914, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965517/, https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0398-8, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486146/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624454/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6101424/, https://pubmed.ncbi.nlm.nih.gov/12195164/, https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen. Sweet potatoes are also slightly higher in calcium and a few other nutrients. Dietary fiber: sweet potato- 500% more than pumpkin. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Instead of processed veggie burgers out of a package, create your own, using a cooked mashed sweet potato as a key ingredient. Sweet potatoes are higher in calories and carbs, while potatoes contain more protein and fats. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. 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. 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. Sweet potatoes and white potatoes contain similar amounts of zinc and choline. 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. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. One hundred grams of sweet potatoes provide 284% of the daily value of vitamin A needed. Sweet potato’s flesh inside also varies from … But are sweet potatoes really healthier than white potatoes? They’re sweeter than sweet potatoes, and can be fried, roasted or boiled. This is important because oxidative stress is linked to heart disease, cancer, and brain diseases like Alzheimer's. Common potatoes can also appear in white, yellow, red, purple and other cultivars. However a 100g of sweet potatoes still contains more fiber than the same amount of potatoes. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Since sweet potatoes are unrelated to white potatoes, the two should not be used as substitutes when cooking, The Old Farmer’s Almanac tells us. Sweet potatoes contain higher levels of calcium and copper, as well as magnesium, manganese and selenium. However, despite the similarity of the names and looks, these vegetables are not even closely related. However, more research on humans is needed in order to have a final result. One average serving size of a potato is half a cup of potatoes, diced, weighing around 75g. They are also much lower in sodium. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. Many people believe that regular potatoes are not nearly as good for you healthwise as sweet potatoes, but there are some comparable nutritional values that make them somewhat equal. So should you opt for white or sweet potatoes? The most common varieties of sweet potatoes are Beauregard, Jewel, Garnet, Covington, White and Japanese. One serving of sweet potatoes provides a full dose of vitamin A for the day; white potatoes contain a mere 0.1%. Leaving the skin on, makes these vegetables more nutritious, providing more fiber. I don;t have a problem with foods, but, always enjoy reading this kind of update on food. Another 4,000 edible potato varieties can be found primarily in South America. Some studies have found a correlation between the intake of French fries, baked or mashed potatoes and weight gain - an added 1.5 and 0.6 kg (3.4 and 1.3 pounds) respectively for every four years (7). First, let’s look the origins and history of these two vegetables. This effect may be explained by potatoes’ high glycemic load and gaining weight. White potatoes contain more starch than sweet potatoes. Here’s how these tubers compare — and why both deserve a place in your diet. According to PotatoGoodness.com, the Spanish conquistadors brought the tuber plants to Europe in 1536, and they were introduced to Ireland in 1589. Aug 2, 2017 ... That said, if we had to choose between sweet potatoes and … You’ve probably heard that eating white potatoes may cause you to gain weight or negatively affect your blood sugar levels, but according to medical experts, it’s how you eat them that matters the most. The exact links of the foods presented on this page can be found below. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. My rheumatologist put me on a gluten free/nightshade free diet ten years ago, which completely quieted my rheumatoid arthritis. Sweet potatoes and white potatoes have similar densities. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. Sweet potatoes contain 3g more carbohydrates than potatoes per 100g. In contrast to that, some studies suggest that potatoes may have a positive effect on high blood pressure (11). Numbers are only part of the story. Since, these are low calorie diets, they are likely to lead to weight loss. The acidity of potatoes is similar, also slightly acidic, with a pH that ranges from 5.4 to 5.9 (5). Sweet potato is certainly a nutrient-packed vegetable.You can cook it in multiple ways and make something delicious from soft to savory! Chandra has been the Audience Development Editor at Belvoir Media Group since 2016. There is not enough research to conclude about sweet potato’s effect on cardiovascular health. Drain, then top with the super-soft onions, which serve as a butter substitute and keep the smashed potato moist. Overall, higher consumption of potatoes has been shown to be adversely related with cardiovascular risk factors (10). Of course, it is delicious. I do not have a problem with foods, but, I always look forward to reading your updates on food. According to the Office of Dietary Supplements, the iron deficiency anemia is one of the most common nutritional disorder in … The flowering plant of sweet potato belongs to the Convolvulaceae family, the Ipomoea genus and the batatas species. Sweet Potato vs. Hello i need your this site for guest posting. When it comes to the health effects of potatoes, research is overall inconclusive. Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. Varieties with pale yellow or white flesh are less sweet and moist than those with red, pink or orange flesh (1). Baked potatoes can have a glycemic index ranging from 60 to 98. Whereas sweet potato nutrition facts provides 0.7 mg of iron and 435 mg of potassium. Are Sweet Potatoes Healthier than Regular Potatoes? The average GI of four types of baked potatoes is 86±6 (3). © Kuhar | Dreamstime.com. Sweet potatoes are also richer in vitamin E, vitamin B2 and vitamin B5. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. There are variations to these diets but all require you to eat cooked, not fried or highly processed, sweet potatoes or potatoes for every meal of the day. 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. The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. There are hundreds of varieties of both sweet potatoes and potatoes. Please consult your physician before beginning any diet. Or is it the other way around? The pH value for sweet potatoes falls between 5.3 to 5.6, making it slightly acidic (5). Studies about potatoes and diabetes are also inconclusive․ Some studies suggest that potato consumption leads to an increased risk of developing type 2 diabetes (12). Sweet potatoes and white potatoes, both contain moderate levels of calories per serving. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Sweet potatoes are commonly perceived to have brown skin and an orange or red flesh, however they can also be white skinned and white, gold, purple fleshed. If you eat them baked or broiled, however, and if you avoid fattening toppings such as cheese, sour cream, or bacon, the benefits of potatoes can outweigh the risks. In this health food face off, find out which is healthier: a white potato or a sweet potato. Sweet potato is a great source of vitamin A, containing much more of it than potatoes do. They’re quite hard to find in American supermarkets, but you may see them in markets that sell Caribbean, Asian, or African foods. Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. More research is needed on this topic. It’s also rich in vitamins C and B, as well as potassium. Those who eat French fries increase their type 2 diabetes risk by an additional 19 percent. Sweet potatoes and potatoes are root vegetables that are only very distantly related to each other. However, one study has found an association of higher intake of baked, boiled, mashed, or fried potatoes with an increased risk of hypertension (9). In all, there are 6,500 sweet potato varieties, with skin colors varying from white to red and flesh colors from orange to purple. Potato. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Depending on where you live, you may have used the words “sweet potato” and “yam” interchangeably, but are they really the same thing? Yams, a popular vegetable in Latin America, Africa, and the Caribbean, have brown or black skin on the outside and off-white, purple, or red flesh on the inside. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. Potato. Potatoes are practical and delish, but they’ve gotten a bit of a bad rap, nutritionally speaking. Some studies show that those who eat more white potatoes, no matter how they’re cooked, have a higher risk of type 2 diabetes. Sweet Potato vs. The PRAL shows the capacity of the food to produce bases or acids in the body. A serving size of sweet potatoes is double that amount, equalling one cup of sweet potatoes in cubes that weighs 133g. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. butternut squash or sweet potato - where is more nutrients? See charts below for detailed information. Over half of the fat found in sweet potatoes is saturated. Most potato varieties fit into seven types: russet, red, white, yellow, blue or purple, fingerling and petite (2). 1. However, there is also insufficient evidence about the use of sweet potato for type 2 diabetes mellitus (14). Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 4 283.74 1.29 0 5.2 3.59 2.79 8 10.45 0 2.25 2.75 0. Sweet potatoes have a lower glycemic index compared to potatoes. Both veggies have their pros and cons, but it all comes down to your preference in taste and your individual health goals. Compared with yams, sweet potatoes are lower in calories and have far more beta-carotene (11.5 compared with 0.07 milligrams for each one … This setting should only be used on your home or work computer. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Swet Potatoes Sweet potatoes are often found as foods that consumed as snacks. “These hearty burgers are great on the grill or prepared in the pan,” according to TOPS.org. I have diverticulitis and since not eating beef for almost 20 years, I have not had a flare up. . However, there are few problems with these diets. As sweet potatoes do not belong to the same family, they do not produce this compound. So, which one’s the winner? In summary, both sweet potatoes and potatoes are rich in nutrients, and can be good for your health, as long as they are used in moderation. Sweet Potato A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat … Sweet potatoes and potatoes are tuberous roots of underground plants called root vegetables. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. There is also a likelihood of easily regaining the rapidly lost weight. Next, peel, slice, and boil a russet potato until it can be “smashed” with a fork. 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. Sweet potatoes are from the morning glory plant family, while the white potato is from the Solanum (nightshade) tuberosum family. Sweet potatoes can differ by variety, each varying in fiber, starch and protein content. Fat: pumpkin- 50% more than sweet potato. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". Both are rich in various vitamins and minerals. How they got there is still a bit of a mystery. As the name suggests, sweet potatoes are naturally sweeter. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please contact us through the feedback form on this page. And although sweet potatoes aren’t as popular, they’re perceived to be a healthier alternative to white potatoes because of their lower calorie and carb count. After all, sweet potatoes, with their rich orange color, must be healthier, right? Both sweet potato and white potato are completely absent in vitamin D, vitamin B12 and folic acid. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. If I accidentally eat gluten I get gastrointestinal paybacks, but if I eat nightshade I get a severe flareup of RA. The orange-fleshed varieties are most popular in the U.S. and include Nemagold, Centennial, and Southern Delite. Equal in Vitamin B1 - 0.081. Sweet potato is a little richer in those essential amino acids, like tryptophan, and threonine. I have read that potato skin absorbs chemicals from fertilizers; so, it is better, today, NOT to eat the skins. Pay attention at the most right column. New Study Finds an Alarming Risk, Glycemic Index Chart: GI Ratings for Hundreds of Foods, 12 Fall Foods That Benefit Your Health Inside and Out, My Plant-Based Diet: How Ignoring the Most Common Dietary Advice Made Me Feel Better than Ever. It shows the amounts side by side, making it easier to realize the amount of difference. Calorically, sweet potato and potato are pretty similar. Some studies found potato intake to have correlations with a higher risk of rectal, colon and colorectal cancers (16). Potato: The Nutritional Facts 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. Prior to joining the company, Chandra held various writing, editing, PR and social media roles at HooplaHa-Only … Read More. Sweet potatoes are often called “yams”, however true yams are a separate and distinct species of vegetables. Contains more Vitamin K +11.1%. Like white potatoes, sweet potatoes originated in Central and South America, but according to NPR.org, prehistoric remnants were found in Polynesia between 1000 AD and 1100 AD. Meal replacements with white sweet potato may aid individual weight loss (6). Sweet potato and white potato have quite different vitamin compositions. Sweet potatoes are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index. Potatoes and cauliflower can both be solid choices to add to your regular diet. Contains more Folate, total +36.4%. Potatoes, on the other hand, contain higher amounts of vitamin C, vitamins B3, B6 and B9, vitamin K, iron, phosphorus and potassium, while also being lower in sodium. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. So why the confusion? Sweet potato is higher in vitamin A, vitamin E, vitamins B2 and B5, calcium and copper. A portion of 100 g of white potato contains 1.1 mg of iron and 535 mg of potassium. Potatoes, on the other hand, are richer in iron, potassium and phosphorus. The Solanaceae family of flowering plants is commonly referred to as the nightshades, that also includes tomatoes, eggplants, chili and bell peppers. Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Vegetables in the nightshade family, that potatoes belong to, produce a toxic compound called solanine, a glycoalkaloid. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients, Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients. Potato: Which Is Healthier? Solanine poisoning may include symptoms, such as diarrhea, vomiting, fever and abdominal pains (18). Sprinkle with a little black pepper if desired. A study has suggested that supplementation of white sweet potato may improve nutritional status and glycemic control in elderly diabetic patients (13). There are strong suggestions that purple sweet potatoes can be used as a preventive factor for colorectal cancer, due to their high levels of anthocyanin (15). This can change depending on the cooking methods of these vegetables. Sweet potatoes generally come from either Central or South America. Potatoes being much lower in sodium compared to sweet potatoes, may be a better choice for people with high blood pressure. On this page, we compare Apple Versus Potato to see which food has fewer calories, less fat, more protein, and more fiber. When it comes to the origins of sweet potatoes, it’s important to note that technically, they aren’t actually potatoes. Potato: Which Is Healthier? However, based on cooking methods and variety of sweet potatoes, the GI can range from 44 to 94. Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than oatmeal - sweet potato has 709ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts. Sweet potatoes are indeed foods that are a source of calories as the benefits of potatoes, cassava and maize benefits are worthy of being the staple food. 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