sweet potato vs potato nutritional information

However, there is also insufficient evidence about the use of sweet potato for type 2 diabetes mellitus (14). “These hearty burgers are great on the grill or prepared in the pan,” according to TOPS.org. The Solanaceae family of flowering plants is commonly referred to as the nightshades, that also includes tomatoes, eggplants, chili and bell peppers. Regardless of how much you like beef it is worth it if you have diverticulitis. Dietitian’s Take: Sweet Potato vs. 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. 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. Because potatoes resembled plants from the nightshade family, people were slow to warm up to this nutritious vegetable, so it wasn’t until the 1800s that they became a popular food. Sweet potatoes are also easily found at traditional market or modern market, because it has to be not too difficult. Carbohydrates: sweet potato- 210% more than pumpkin. Potatoes are practical and delish, but they’ve gotten a bit of a bad rap, nutritionally speaking. This article was originally published in 2018. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please contact us through the feedback form on this page. Sweet potatoes and potatoes are root vegetables that are only very distantly related to each other. This site complies with the HONcode standard for trustworthy health information: verify here. However, based on cooking methods and variety of sweet potatoes, the GI can range from 44 to 94. . The average GI of four types of baked potatoes is 86±6 (3). However, more research on humans is needed in order to have a final result. Sweet potatoes and white potatoes, both contain moderate levels of calories per serving. Sweet potatoes contain 3g more carbohydrates than potatoes per 100g. We learned that sweet potatoes and potatoes are both very nutritious, but what exact effects do they have on the human organism? Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. There are hundreds of varieties of both sweet potatoes and potatoes. At TOPS.org, you’ll find a recipe for a Sweet Potato and Black Bean Burger. Sweet potatoes are often considered to be healthier and more nutritious than white potatoes. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. A portion of 100 g of white potato contains 1.1 mg of iron and 535 mg of potassium. Solanine poisoning may include symptoms, such as diarrhea, vomiting, fever and abdominal pains (18). To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. So, which one’s the winner? Both sweet potatoes and potatoes contain some level of all essential amino acids. It is regularly updated. Hello i need your this site for guest posting. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. Swet Potatoes Sweet potatoes are often found as foods that consumed as snacks. In contrast to that, some studies suggest that potatoes may have a positive effect on high blood pressure (11). Potato. In fact, starch makes up for the 95 percent of carbohydrates found in white potatoes. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. 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. Next, peel, slice, and boil a russet potato until it can be “smashed” with a fork. It’s also rich in vitamins C and B, as well as potassium. The orange-fleshed varieties are most popular in the U.S. and include Nemagold, Centennial, and Southern Delite. White potato, on the other hand, is higher in vitamin C, vitamin B3, vitamin B6, the folate form of vitamin B9 and vitamin K. The two vegetables contain a similar amount of vitamin B1. Other Comparisons Similar to Apple Vs Potato Apple Versus Corn They’re sweeter than sweet potatoes, and can be fried, roasted or boiled. In butternut squash and in sweet potato most calories came from carbs. Overall, these vegetables aren’t ideal for low carb or low calorie diets, however they can be included in all diets, when prepared with the right methods and in moderation. Potatoes and cauliflower can both be solid choices to add to your regular diet. 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. After all, sweet potatoes, with their rich orange color, must be healthier, right? It is the clear choice for dieters because it has fewer calories and carbs. As sweet potatoes do not belong to the same family, they do not produce this compound. 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. Common potatoes can also appear in white, yellow, red, purple and other cultivars. However, different varieties of sweet potato have different levels of sweetness. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Both of these diets are restrictive and promise weight loss if you eat nothing but sweet potatoes or potatoes for multiple days. I do not have a problem with foods, but, I always look forward to reading your updates on food. Data provided by FoodStruct.com should be considered and used as information only. The PRAL shows the capacity of the food to produce bases or acids in the body. In all, there are 6,500 sweet potato varieties, with skin colors varying from white to red and flesh colors from orange to purple. Prior to joining the company, Chandra held various writing, editing, PR and social media roles at HooplaHa-Only … Read More. 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. On this page, we compare Apple Versus Potato to see which food has fewer calories, less fat, more protein, and more fiber. Fat: pumpkin- 50% more than sweet potato. 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 … Butternut squash has 45 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 91 %. However, when it comes down to cauliflower vs. potato, cauliflower wins. I have read that potato skin absorbs chemicals from fertilizers; so, it is better, today, NOT to eat the skins. Sweet Potato vs. Overall, higher consumption of potatoes has been shown to be adversely related with cardiovascular risk factors (10). Sweet potatoes can differ by variety, each varying in fiber, starch and protein content. Another value that shows the acidity of the food is the potential renal acid load. According to PotatoGoodness.com, the Spanish conquistadors brought the tuber plants to Europe in 1536, and they were introduced to Ireland in 1589. As a service to our readers, University Health News offers a vast archive of free digital content. Plants from the nightshade family can be truly dangerous for those of us dealing with autoimmune diseases. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. 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. Calories: sweet potato- 231% more than pumpkin. butternut squash or sweet potato - where is more nutrients? The Convolvulaceae family is also often called morning glory, which is mostly used as the term for the ornamental flowers of this family. First, let’s look the origins and history of these two vegetables. Click here to get everything you need: an ingredient list, directions, and nutrition information. Here’s a useful piece with all the instruction you’ll need, courtesy of Countryside Network: How to Grow Potatoes. 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. Profession: Yerevan State Medical University, Mineral comparison score is based on the number of minerals by which one or the other food is richer. Pay attention at the most right column. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. Equal in Vitamin B1 - 0.081. Sweet potato is certainly a nutrient-packed vegetable.You can cook it in multiple ways and make something delicious from soft to savory! Well, according to the Library of Congress, African slaves in America began calling the soft varieties of sweet potatoes “yams” because it reminded them of the vegetable from their homeland. 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". 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 … The flowering plant of sweet potato belongs to the Convolvulaceae family, the Ipomoea genus and the batatas species. I don;t have a problem with foods, but, always enjoy reading this kind of update on food. There is some evidence of association between high glycemic index foods, such as some types of potatoes and sweet potatoes, and diabetes. Sweet potatoes are from the morning glory plant family, while the white potato is from the Solanum (nightshade) tuberosum family. Potatoes, on the other hand, are richer in iron, potassium and phosphorus. They are also much lower in sodium. In this health food face off, find out which is healthier: a white potato or a sweet potato. 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. Do not remove from mw. From that point on these vegetables start to diverge. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. Sweet potatoes are higher in calories and carbs, while potatoes contain more protein and fats. Some studies show that those who eat more white potatoes, no matter how they’re cooked, have a higher risk of type 2 diabetes. Or is it the other way around? A medium baked white potato with skin, on the other hand, contains 115 calories, 2.49 grams of protein, 0.06 grams of fat, 26.71 grams of carbohydrates, 4.6 grams of fiber, and 0.81 grams of sugar. Both sweet potato and white potato are completely absent in vitamin D, vitamin B12 and folic acid. But Christopher Columbus took a liking to sweet potatoes during his voyages to the New World in 1492 and took some home to grow in Europe, where they gained popularity and spread throughout the continent. I have diverticulitis and since not eating beef for almost 20 years, I have not had a flare up. Solanine gives potatoes a bitter taste and a green colour. 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. However, one research found purple sweet potato beverage to have an inclination to lower systolic blood pressure (12). A study has suggested that supplementation of white sweet potato may improve nutritional status and glycemic control in elderly diabetic patients (13). White and purple sweet potatoes may have a positive effect on diabetes and cancer. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. Like many foods, it seems potatoes have fallen into the diet trend trap. Sweet potatoes are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index. 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. Potatoes being much lower in sodium compared to sweet potatoes, may be a better choice for people with high blood pressure. How they got there is still a bit of a mystery. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sweet potato and white potato have quite different vitamin compositions. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. So should you opt for white or sweet potatoes? Potato. However, another research suggests that there is no need to exclude potatoes from weight management diets (8). While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Both are rich in various vitamins and minerals. My rheumatologist put me on a gluten free/nightshade free diet ten years ago, which completely quieted my rheumatoid arthritis. One serving of sweet potatoes provides a full dose of vitamin A for the day; white potatoes contain a mere 0.1%. There is not enough research to conclude about sweet potato’s effect on cardiovascular health. (Yams are often associated with these two vegetables; see sidebar for more details.). The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. Sweet potato and white potato taste quite similar. Varieties with pale yellow or white flesh are less sweet and moist than those with red, pink or orange flesh (1). Sweet potatoes are often called “yams”, however true yams are a separate and distinct species of vegetables. Some studies found potato intake to have correlations with a higher risk of rectal, colon and colorectal cancers (16). Sweet potato is a great source of vitamin A, containing much more of it than potatoes do. Aug 2, 2017 ... That said, if we had to choose between sweet potatoes and … 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). Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Sweet potatoes and white potatoes contain similar amounts of zinc and choline. One important point to consider is the relationship between plants in the nightshade family and autoimmune diseases. Baked potatoes can have a glycemic index ranging from 60 to 98. 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. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sprinkle with a little black pepper if desired. Sweet potatoes are also slightly higher in calcium and a few other nutrients. 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? One average serving size of a potato is half a cup of potatoes, diced, weighing around 75g. Sweet Potato Nutrition vs. White Potato Nutrition Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. Sweet potatoes generally come from either Central or South America. If I accidentally eat gluten I get gastrointestinal paybacks, but if I eat nightshade I get a severe flareup of RA. 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. Calorically, sweet potato and potato are pretty similar. Potato: Which Is Healthier? 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. At the same time, there has been research showing an inverse association between potato consumption and rectal cancer. Protein: sweet potato- 60% more than pumpkin. I always look forward to reading your updates on food potatoes leading the pack sweet potato vs potato nutritional information such... 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