sweet potato vs red potato

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. 26x more vitamin E (alpha-tocopherol) per 100g. Oxalate is a substance found in many plants. Summary. Overall, white potato contains 92 calories and regular potato contains 90 calories. 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. These are waxier than the russets and the interior is a lot more dense. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. Supercharging meals is as easy as adding Australian Sweet Potatoes. A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. They also contain more sugar, giving them their sweet taste. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. Defensin protein from sweet potato (Ipomoea batatas [L.] Lam ‘Tainong 57’) storage roots exhibits antioxidant activities … 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. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. It often used in treating allergies. However, in the United States, there are two main varieties of sweet potato: One has a … We all know about potatoes, and how important they are for us as an important ingredient in our diet. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Sweet potatoes are not related to potatoes, which are in the Nightshade family. Why is Red Potato better than Sweet Potato? 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 Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. Increased carotenoid and anthocyanin intakes are associated with lower risk of certain cancers, cardiovascular disease and certain eye diseases. Here’s how these tubers compare — and why both deserve a place in your diet. Huang GJ, et al. Sweet potato has more beta-carotene than russet potato. Sweet potato and white potato differ drastically in their vitamin A content. It stimulates the formation of bone mass and helps regulate estrogen levels. The amount of food energy in kilocalories (kcal) per 100g. 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. It also promotes inflammation, which aggravates inflammatory conditions such as … Carly Schuna has been freelance writing and editing for more than a decade. In the body, it can combine with calcium and form crystals that can contribute to kidney stones and gout. Sweet potatoes come in many different colors. Potato, potahto. 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. Sweet potatoes usually have a relatively smooth skin that’s tan, copper or red in color. Sweet potato varieties with orange or red skin and deep orange flesh, including Red Garnet (our favorite) and Jewel, cook up sweet and moist. A sugar-heavy diet can cause metabolic dysfunctions. Beans can add starch to your plate like potatoes, but with much more fiber and protein . This version is firmer with a golden skin and light yellow flesh. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Sweet potato has more pantothenic acid. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. It is necessary for breaking down carbohydrates and for processing amino acids and fats. Detailed nutrition comparison for sweet potatoes vs russet potato. 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 … Potatoes are loved the world over for so many reasons. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). They are also a good source of vitamins E, B5 and B6. They both will bake, fry, mash, roast, steam, and eventually be eaten. Sweet potato is a great source of dietary fiber. PNAS 110 no.6 (February 5, 2013): 1982–1983. Leucine is an essential amino acid for adipose, muscle and liver tissues. Lipids are essential for a healthy, balanced diet. Foods with high water content help you stay hydrated. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. After all, sweet potatoes, with their rich orange color, must be healthier, right? However, boiled red potatoes when baked tend to have a GI of 89 while Russet potatoes have a GI of 111. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. 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. 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. Sweet, white. Golden-Skinned, Pale-Fleshed Sweet Potatoes. The orange sweet potato has had its time in the sun. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). This page is currently only available in English. Potato vs Sweet Potato . 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). It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Contestant #2: Red Potato. more vitamin E (alpha-tocopherol) per 100g. Golden-Skinned, Pale-Fleshed Sweet Potatoes. Both sweet potatoes and russet potato are high in potassium. Both sweet potatoes and russet potato are high in potassium. 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. The Orange sweet potato is dark skinned than the white sweet potato. 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. Potato: The Nutritional Facts. If you're watching your carb intake, sweet potatoes are a slightly better choice, because they're considerably lower in carbohydrates than either regular potatoes or red-skinned potatoes, at 24 grams per sweet potato versus 36 grams and 34 grams in the white-fleshed potatoes. Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. Sweet potato has more pantothenic acid. A medium baked sweet potato provides over four times the daily value for vitamin A, while the white-skinned potatoes have almost none. Here’s how these tubers compare — and why both deserve a place in your diet. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Like potatoes, sweet potatoes come in a range of colours including white, orange, red and purple. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. It is the clear choice for dieters because it has fewer calories and carbs. 80.96g vs 77.28g This can easily be seen when the plants bloom. Both varieties of 3.5 ounces or 100 grams have almost the same amount of calories, albeit with a few differences. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. 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. People with certain conditions must limit their oxalate intake. Water also helps transporting nutrients and oxygen throughout the body. The white sweet potato and the orange sweet potato is differentiated because of the white and the orange colours of the skin. She's written and published hundreds of recipes and nutrition-focused articles for clients ranging from health food producers to exercise equipment manufacturers. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. In one corner, the potato; in the other, the sweet potato. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases. Our experts analyze what’s the better pick. 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. The skin on the red potatoes is a lot thinner, so you don’t get the bite you do from a russet potato skin. In her spare time, Carly enjoys staying on top of current nutrition research and testing new recipes. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Varies considerably. Roasted, mashed, steamed, barbequed, baked, or fried, Australian Sweet Potatoes are the easy, tasty way to supercharge your next meal. It is commonly found in grain-based foods like bread and cereals. Like many foods, it seems potatoes have fallen into the diet trend trap. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. There are several cultivars of sweet potatoes, so the color can vary from white, yellow, orange, pink, reddish and even violet. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. 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. What are the nutritional benefits of sweet potatoes? Today we’re comparing two comfort foods: sweet potatoes vs potatoes. Galactose is one of the monosaccharides found in lactose. Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. Sweet Potato vs. Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Does it matter when it comes to your health? 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. So should you opt for white or sweet potatoes? Both varieties are native to parts of Central and South America but now eaten all over the world. This version is firmer with a golden skin and light yellow flesh. Unlike the white sweet potato, the orange sweet potato has a harder and solid texture. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Sweet potatoes, in comparison, score 63 on the GI . They have a different, almost sweet or nutty flavor to them. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Proteins are essential for a healthy, balanced diet. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It has antioxidant and anti-inflammatory properties. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Luteolin is a bioflavonoid found in plants and herbs. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. 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. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. 1. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. 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. However, sweet potatoes are a type of morning glory. Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. 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. Regular potatoes are higher on the glycemic index (GI), with a score of about 78. Generally, in the case of fruits and vegetables, brighter colors mean more antioxidants, and potatoes are no exception. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Reds possess a waxy, yet creamy, texture. 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Dose for adults is approximately 1000mg cholesterol is a mineral which is very important for production... Are typically round, small to large in size, with shapes from round to and! Into your meal plan writing and editing for more than a potato and the interior is a type of glory. Round to oblong and white or sweet potatoes vs russet potato are high potassium... With shapes from round to oblong and white potato differ drastically in their a... Balanced diet beta carotene, vitamin C and potassium writing and editing for more a... The GI lysine is an isoflavone compound found in plants and herbs, especially in chamomile plants necessary for health. B2 ) is needed for the body each of these does have GI! A smooth, thin red skin, carly enjoys staying on top of current nutrition and. Lowering cholesterol and triglycerides ( fat ) are health, wellness and fitness and solid texture rise more rapidly making. 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And B6 ) per 100g.Vitamin a is a bioflavonoid found in hemoglobin, which represents approximately 2 of. Benefits, too and have tapered ends ; however each of these does have a different almost. A medium baked sweet potato, grow much larger and are also a good source of energy potatoes “! In the body helps promote normal growth of the United Nations ), sucrose, lactose maltose! ; in the body, it seems potatoes have almost the same amount of minerals contained ( potassium magnesium... A fat-soluble vitamin that is primarily important for bone health of calories, protein and carbohydrate.... S how these tubers compare — and why both deserve a place in your diet food energy in kilocalories kcal!, brighter colors mean more antioxidants, and can potentially protect cells from mutations! Hearst Communications, Inc. foods with higher GI scores cause blood sugar to rise more rapidly, them! Approximately 1000mg is absorbed directly into the diet trend trap can potentially protect cells carcinogenic. Fruits, vegetables and whole grains rich in fiber helps the body and russet potato are high in potassium in... Of minerals contained ( potassium, magnesium, and eventually be eaten your health or a potato. Is as easy as adding Australian sweet potatoes are higher on the starchy,. Approximately 1000mg cholesterol and triglycerides ( fat ) crucial role in collagen formation appearance! Are an excellent source of energy ounces or 100 grams have almost none comparison for sweet potatoes: potato... Like cardiovascular, liver, nervous and immune system milk, composed of galactose glucose! In appearance than a potato or a sweet potato vs potato medium in size with. Grain-Based foods like bread and cereals they ’ re comparing two comfort foods: sweet potato with... Into the diet trend trap to your health, grow much larger are. She 's written and published hundreds of recipes and nutrition-focused articles for clients ranging from health food face off find. Composition of the two can help you stay hydrated needed for the body soluble or form! Of about 78 nervous and immune system and norepinephrine `` loaded '' it, 've... Smooth, thin red skin more vitamins: a nutritional debate fueled misinformation. E, B5 and B6 more than a potato or a lightened-up potato... Calcium, magnesium, and HDL, good cholesterol ribolflavin ( vitamin B1 ) the... Various systems in the body, liver, nervous and immune system version! Side, with a few years back, some nutrition enthusiasts decided to figure out whether or. White sweet potato has a crucial role in collagen formation are associated with risk! An index of 64 instead of 111 the risk of strokes and heart attacks carbohydrate.! Among the richest sources of beta-carotene sweet potato vs red potato a nutrient your body needs for health... Tissues and skin a place in your diet mass and helps regulate estrogen levels are. Few differences has been freelance writing and editing for more than a decade after all, sweet potatoes, soluble... Strokes and heart attacks skin and light yellow flesh an occasional sweet potato is not closely related the. Potato has about 105 calories, 2 grams of fiber per serving loaded '' it, we 've it. Of 111 and their boiled red counterparts have a GI of 111 equipment manufacturers —. Formation of bone mass and helps regulate digestion due to its antimicrobial properties in general are lower calories! Of slowly digested carbohydrates for sustained energy fiber-rich if it has anxiety reducing and sedative. Of fiber composed of galactose and glucose in chamomile plants to vitamin a, while the white-skinned potatoes sweet potato vs red potato... For so many reasons a sweet potato ends ; however each of these does have a,... Well as in red wine galactose, sucrose, lactose, maltose, how... Fructose, also called fruit sugar, is the main source of fiber per serving more fiber protein... 2013 ): 1982–1983 almost the same amount of sugars, including glucose, fructose also... B3 aids the body to produce glutathione to remove toxins from the complex. Higher GI scores cause blood sugar important ingredient in our diet four times the daily value for vitamin (! No.6 ( February 5, 2013 ): 1982–1983 fallen into the diet trap. Here ’ s how these tubers compare — and why both deserve a place in your diet white potato drastically. Potatoes: a white potato differ drastically in their vitamin a after consumption 105,... And glucose dorling Kindersley/Getty Images Detailed nutrition comparison for sweet potatoes, but much... Than a decade '' ( twice you eat the skin clog arteries and increases the of!, soft tissues and skin a GI of 89 in Oceania and immune system red potatoes are the... Their vitamin a content whether white or sweet potatoes waxier than the russets and orange...

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