If you … And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. White potatoes are similar in calories and carbohydrates when compared to sweet potatoes. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. ... they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. Sweet potatoes come in many different colors. Nutrition Faceoff: Sweet Potato vs. Sweet potatoes are often touted as an all-around superfood, so they must win out, right? You know it, we know it. How do sweet potatoes and white potatoes compare when it comes to their nutrition profiles? But are sweet potatoes truly healthier than potatoes? White Sweet Potato Nutrition. Many people with diabetes will pass up white potatoes, sweet potatoes and yams because they are high in carbohydrates, fearing that they will skyrocket blood glucose. While white potatoes are higher … The values are in grams, per 100g of each. Both sweet and regular potatoes provide a variety of nutrients, including carbs, fiber, vitamin C, and antioxidants. Potato Sweet Potato Potato Serving Size: 1 … Like many foods, it seems potatoes have fallen into the diet trend trap. Calories, Fat and Protein. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol . Calories in Spuds. Nutrition comparison for sweet potatoes vs white rice. 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. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Some would even say that sweet potatoes are to white potatoes what brown rice is to white. let's check potato nutrition value and sweet potato nutrition value. Sweet potatoes manly come in two varieties ‘“ white sweet potato and orange sweet potato. They are not available as frequently as others, and that is the reason most people do not know much about them. In the content of a couple of key minerals, though, white potatoes are the winner. White potato vs. sweet potato: Which is healthier? Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. 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. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. Sweet … 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. To learn more about these vegetables, we got in touch with Dr. Alison Duncan, Professor, Department of Human Health and Nutritional Sciences, University of Guelph. I will be controlling my diet strictly for maximum fat loss but I was wondering if I can just replace a portion of sweet potato with white potato. A white potato refers to Russet, red skin and Yukon gold potatoes. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. 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 Potatoes cause weight gain simplest if ate up regularly in a big amount. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). In this health food face off, find out which is healthier: a white potato or a sweet potato. I used the USDA’s nutrition database to compare the nutrient density of the good ol’ white potato versus the sweet potato. A dicotyledonous plant, sweet potato belongs to Convolvulaceae family. Healthy Oil-Free, Salt-Free Potato Wedges Recipe Demo: https://www.youtube.com/watch?v=AscWqTuFtmc I had a question wether sweet potatoes … Our experts analyze what’s the better pick. A big fat sized potato, keep consists of 258 calories (flesh and skin) which incorporates 0.37-gram fats, 57.97-grams carb, and 6.2-grams protein. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. The white sweet potatoes themselves belong to the family of morning glory and are larger in size, thicker in texture and have roots along with them and have been used by people for eating purposes for a long time. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. They suggested that since white potatoes tend to be higher, they should be avoided. Should You Cancel Your Holiday Gatherings This Year Because of COVID? 2,000 calories a day is used for general nutrition advice. First, let’s back up. The FDA’s nutrient analysis for the Top 20 Raw Vegetables indicates the following: Both white potatoes and sweet potatoes are excellent sources of, White potatoes are similar in calories and. Turns out, it’s more of an even split. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Does it really matter if I eat white or sweet? Sweet Potato vs White Potato: Glycemic Index. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Brown Rice vs. Sweet Potato. Nothing goes better with steak than a baked potato. Sweet potatoes are best known for their high Vitamin A content, along with slower digesting carbohydrates and starches, which make them favorable for regulating blood sugar . Do Face Mask Brackets Work — And Are They Safe. We do not endorse non-Cleveland Clinic products or services. The Orange Sweet Potatoes are harder in nature while the White Sweet Potato is very soft in nature. It has 29 grams of carbohydrates and 3 grams of protein. Nearly equal amounts of vitamin C can be found in each: 35 percent for the regular potato and 37 percent for the sweet potato. Instead, they opt for low-carbohydrate options, often eating foods that contain a large amount of protein or fat, fearing that potato nutrition is not on their side. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. 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. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. medium-size white potato contains 110 calories, Download PDF: Nutrition Comparision White Potatoes vs. Sweet Potatoes. Here we take a closer look at two tubers that, despite their names, are actually completely unrelated. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. You May Want to Double Your Fiber Intake, The Link Between Red Meat and Cancer: What You Need to Know, 8 Ways to Find the Best (and Avoid the Worst) Frozen Meals, 4 Fantastic Foods You Can Eat in Bigger Portions. These two are differentiated because of the white and the orange colours of the skin. Advertising on our site helps support our mission. Cleveland Clinic © 1995-2020. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. 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, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Carbohydrates and fiber. French fries and sweet potato fries are both rich in carbohydrates, which raise your blood sugar. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. Want to Lower Your Risk of Heart Disease, Diabetes and Colon Cancer? A portion of 100 g of white potato contains 2.5 g of protein and 0.1g fat, while sweet potato nutrition facts contains 2 g of protein and 0.2g fat. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. White Potatoes vs. Sweet Potatoes for Bodybuilders Find out who’s the spud and who’s the dud in the battle between white and sweet potatoes. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients … White sweet potato’s high Vitamin A content, along with decent Vitamin C, helps offset major oxidative stress resulting from sun exposure, and promote enhanced synthesis of collagen, very important in skin and connective tissue health . If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Both sweet and white potatoes provide similar amounts of key nutrients including protein (2g and 3g respectively), potassium and vitamin B6, all of which contribute to a well-balanced, nutrient-dense diet. A Matter of Nutrition: Sweet Potato vs Potato. We’ve heard that sweet potatoes are nutritious – is that true? Sweet potatoes are often regarded as a healthier alternative to the white potato, which has been recently maligned as “Public Enemy No. White rice has more thiamin, niacin and folate, however, sweet potato contains more riboflavin and vitamin b6 and sweet potato is a excellent source of potassium. 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: Glycemic Index Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. A small potato weighs about 5 ounces, and has 130 calories. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. This article explains the key differences between sweet potatoes and yams. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Potato, potahto. 1” in America’s battle of the bulge. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. So should you opt for white or sweet potatoes? A portion of 100 g of white potato baked shell contains 93 calories, while the same portion of a sweet potato baked sweet shell contains 90 calories. There are many choices of these carbohydrates so it can be confusing to know the difference. A healthy diet should provide proteins from 10 to 35 percent of their calories and 20 to 35 percent fat. Although these types of foods have the same denominator of having high fiber content, they still have differences with […] As you can see, the sweet potato wins for calcium, vitamin C, and vitamin K; though not by much when it comes to vitamins C and K. Visually, the white sweet potato can better replicate the appearance of classic potatoes. If sweet potatoes are deep-fried in oil like french fries, they aren’t any better than what you’d get at the drive-thru. Sweet Potato v White Potato Micronutrient Breakdown. Sweet potatoes are an excellent source of beta carotene, a component of vitamin A, as evidenced by their yellow-orange flesh. 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 … Sweet Potato Nutrition vs. White Potato Nutrition. Orange Sweet Potato is usually eaten during lunch and for bigger events while White Sweet Potatoes are mostly eaten as desserts and smaller events. Vitamin A helps to keep your skin, eyes and tissues healthy and may play a part in preventing certain forms of cancer, according to Harvard Medical School 3 . Both white and sweet potatoes are a good source of vitamin B6. We do not endorse non-Cleveland Clinic products or services. Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. But in a head-to-head comparison, these two tubers are seemingly very similar. People making dietary changes often substitute brown rice and sweet potatoes as replacements for unhealthy fare. Click ‘OK’ to continue, or ‘Cancel’ to return to PotatoGoodness.com. 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. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. Sweet potatoes have swooped in as a trendy tater alternative, and so began the sweet potato vs. potato health debate. Protein. To celebrate Nutrition Month, we thought we would have a little fun and do a faceoff comparing two vegetables. 21 Net Carbs Per Serving Add to Food Diary The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 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. These calories provide energy you need to fuel everyday activities and exercise. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. Sweet, white. White Sweet Potato. Policy. Cleveland Clinic is a non-profit academic medical center. https://www.potatogoodness.com/sweet-potatoes-vs-white-potatoes For example, a white russet potato holds 33.8 g of starch, while the sweet potato has just 16.4g. 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. Blood sugar and the glycemic index. In … All Rights Reserved. White potatoes score the highest at 75. Both regular and sweet potatoes offer you equal amounts of calcium, good for your bones, with both containing 4 percent of your daily requirement. Average GI of 10 varieties of sweet potato based on cooking type. 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. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. USDA National Nutrient Database for Standard Reference, Release 28. Policy. Both potatoes are a healthy carbohydrate source. Visit our Potato Nutrition page to learn about potato nutrients. You'd need to walk 67 minutes to burn 242 calories. Also, what matters is the way they are consumed. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. One medium-size white potato contains 110 calories and 26 grams of carbohydrate, while one medium-size sweet potato contains 100 calories and 23 grams of carbohydrate. The caloric content of the white potato and sweet potato nutrition facts is similar. One medium-size sweet potato provides enough vitamin A to meet daily needs. Both white potatoes and sweet potatoes contain a variety of nutrients. Both foods also provide less than 1 gram of fat each and 2 to 3 grams of vegetarian protein. Taro vs Potato - In-Depth Nutrition Comparison. Fitness, health and wellness tips sent to you weekly. A roasted or baked sweet potato has a higher GI than a boiled white potato, for example. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet potatoes are a staple at holiday dinners and regular or white potatoes are enjoyed year-round. Both types of potatoes have their benefits. Sweet Potato Vs. Brown Rice Fitness buffs are consuming more complex-carbohydrates because of their capacity to maintain a healthy weight. Baked and steamed potatoes are considered to be the best way of eating. Internet. White Potato Nutrition. Source: Bahado-Singh, 2011. White Sweet Potato Nutrition Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C , vitamin B2 , vitamin B6 , and vitamin E . Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. White Potatoes has 45 Calories and 1.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. According to the US Department of Agriculture National Nutrient Database, the following is also true (based on a medium-size 5.3 ounce white or sweet potato). After all, sweet potatoes, with their rich orange color, must be healthier, right? Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Please Note: You have clicked on a link to a website maintained by a third party and are about to leave the Potatoes USA website. That may spell post-workout glory, but when you’re having a late-night steak… https://www.fda.gov/Food/LabelingNutrition/ucm114222.htm, https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/nutrient-data-laboratory/. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. You have successfully subscribed to our newsletter. Sweet Potato v White Potato Micronutrient Breakdown. There are 242 calories in 1 small (400g) (368 g) of Sweet Potato, White flesh, raw. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. The external link should not be considered an endorsement by Potatoes USA of the third party website or the company or organization that owns it, and Potatoes USA is not responsible for the accuracy or nature of the content of the linked website. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a 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. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. I like the taste and texture of white potato better than sweet potato. a hundred grams serving of both type of potato contain: i ... the conclusion is they both aren’t that distinctive to occupy opposite ends as good or bad, both sweet and white potato nutrition values are similar.
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