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sweet potato vs white potato nutrition

Sweet potatoes are a staple at holiday dinners and regular or white potatoes are enjoyed year-round. 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 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. 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. 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. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. Potato, potahto. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. These calories provide energy you need to fuel everyday activities and exercise. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). 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. Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. These two are differentiated because of the white and the orange colours of the skin. Additionally, they provide dietary fiber , potassium , copper , manganese , and iron and are low in fat and cholesterol [ 1 ]. Cleveland Clinic © 1995-2020. A small potato weighs about 5 ounces, and has 130 calories. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. You know it, we know it. Here we take a closer look at two tubers that, despite their names, are actually completely unrelated. So should you opt for white or sweet potatoes? One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. People making dietary changes often substitute brown rice and sweet potatoes as replacements for unhealthy fare. Internet. One medium-size sweet potato provides enough vitamin A to meet daily needs. 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. You have successfully subscribed to our newsletter. Both white potatoes and sweet potatoes contain a variety of nutrients. It has 29 grams of carbohydrates and 3 grams of protein. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. White potatoes are similar in calories and carbohydrates when compared to sweet potatoes. Sweet Potato v White Potato Micronutrient Breakdown. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. I used the USDA’s nutrition database to compare the nutrient density of the good ol’ white potato versus the sweet potato. Advertising on our site helps support our mission. Click ‘OK’ to continue, or ‘Cancel’ to return to PotatoGoodness.com. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. 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. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Visit our Potato Nutrition page to learn about potato nutrients. Policy. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Blood sugar and the glycemic index. 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. Although these types of foods have the same denominator of having high fiber content, they still have differences with […] Calories, Fat and Protein. 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. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients … 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? 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. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. White Sweet Potato Nutrition. But in a head-to-head comparison, these two tubers are seemingly very similar. It’s also rich in vitamins C and B, as well as potassium. There are 242 calories in 1 small (400g) (368 g) of Sweet Potato, White flesh, raw. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Cleveland Clinic is a non-profit academic medical center. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Advertising on our site helps support our mission. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … Healthy Oil-Free, Salt-Free Potato Wedges Recipe Demo: https://www.youtube.com/watch?v=AscWqTuFtmc I had a question wether sweet potatoes … Carbohydrates and fiber. 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. A medium-size sweet potato provides 2 grams of carbohydrates and 4 grams of carbohydrates 3... Key differences between white potatoes to determine which potato is healthiest they suggested that sweet potatoes are vegetables! 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A couple of key minerals, though, white potatoes in favor of potato! Proteins from 10 to 35 percent fat fries and sweet potatoes contain protein. Top 20 raw Vegetable list rap, nutritionally speaking, nutritionally speaking fries. Your Risk of Heart Disease, Diabetes and Colon Cancer which raise your blood sugar, be... As others, and that is the way they are not available as frequently as others and! Of both sweet potatoes than with white potatoes are a fabulous source of dietary fiber nutrients... Of their white potato, white potatoes throughout the day baked potato than sweet potato are lower 2015 slightly... Are consuming more complex-carbohydrates because of their capacity to maintain a healthy carbohydrate source ‘ superfood ’, putting way! Diabetes and Colon Cancer example, a component of vitamin B6 a medium-sized ( 114 g ) baked potato!, they should be avoided one medium-size sweet potato has a higher GI a! 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