Contains more Vitamin K +11.1%. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. Sweet potato contains more sugars than fiber, whereas the opposite can be said for potatoes. 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 … White potatoes contain more starch than sweet potatoes. Sweet potatoes are often considered to be healthier and more nutritious than white potatoes. Sweet potatoes are a little higher in calories with 86 per 100g, whereas potatoes contain 77 calories in the same amount. The Solanaceae family of flowering plants is commonly referred to as the nightshades, that also includes tomatoes, eggplants, chili and bell peppers. 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. Sweet potatoes and white potatoes have similar densities. Overall, higher consumption of potatoes has been shown to be adversely related with cardiovascular risk factors (10). So should you opt for white or sweet potatoes? 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. Sweet potatoes have more antioxidants Many of the nutrients in potatoes and sweet potatoes contain compounds that act as antioxidants, which protect the cells in your body against oxidative stress. 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. Another study puts the glycemic index of boiled sweet potatoes at 63±6 and the GI of boiled potatoes at 78±4 (4). 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). Both sweet potato and white potato are completely absent in vitamin D, vitamin B12 and folic acid. Ever thought about trying produce your own potatoes? 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. How they got there is still a bit of a mystery. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. 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). The glycemic index of potatoes and sweet potatoes can range from moderate to high levels. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Click here to get everything you need: an ingredient list, directions, and nutrition information. 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. 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. Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. This article was originally published in 2018. 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. Do not remove from mw. In butternut squash and in sweet potato most calories came from carbs. Sweet potato and white potato have quite different vitamin compositions. Potato: Which Is Healthier? Here’s how these tubers compare — and why both deserve a place in your diet. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. First, let’s look the origins and history of these two vegetables. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. Another 4,000 edible potato varieties can be found primarily in South America. One serving of sweet potatoes provides a full dose of vitamin A for the day; white potatoes contain a mere 0.1%. Sweet potatoes have a lower glycemic index compared to potatoes. My rheumatologist put me on a gluten free/nightshade free diet ten years ago, which completely quieted my rheumatoid arthritis. 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. One hundred grams of sweet potatoes provide 284% of the daily value of vitamin A needed. By the USDA method, though, a medium potato contains 170 calories, versus just 105 in a medium sweet potato. For instance we are assuming that less saturated fats is good for you. The orange-fleshed varieties are most popular in the U.S. and include Nemagold, Centennial, and Southern Delite. 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. 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". Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. For example, a hundred grams of boiled potatoes contain 87 calories, whereas the same amount of French fries contain 312 calories. This site complies with the HONcode standard for trustworthy health information: verify here. 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. Sweet potato. 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. Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." However, more research on humans is needed in order to have a final result. In contrast to that, some studies suggest that potatoes may have a positive effect on high blood pressure (11). It’s also rich in vitamins C and B, as well as potassium. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. However, one research found purple sweet potato beverage to have an inclination to lower systolic blood pressure (12). Both sweet potatoes and potatoes contain some level of all essential amino acids. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). . Potato contains a little more water with a percentage of 79, while sweet potatoes contain 77% water. 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. 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 most common varieties of sweet potatoes are Beauregard, Jewel, Garnet, Covington, White and Japanese. This setting should only be used on your home or work computer. If I accidentally eat gluten I get gastrointestinal paybacks, but if I eat nightshade I get a severe flareup of RA. I don;t have a problem with foods, but, always enjoy reading this kind of update on food. 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. 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). This effect may be explained by potatoes’ high glycemic load and gaining weight. Profession: Yerevan State Medical University, Mineral comparison score is based on the number of minerals by which one or the other food is richer. Calorically, sweet potato and potato are pretty similar. Sweet potatoes are usually longer and tapered at the ends with smooth colored skin, and can range in color from tan, to yellow, to orange, red, or purple. Potatoes and cauliflower can both be solid choices to add to your regular diet. Regardless of how much you like beef it is worth it if you have diverticulitis. The PRAL shows the capacity of the food to produce bases or acids in the body. “These hearty burgers are great on the grill or prepared in the pan,” according to TOPS.org. 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. 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. According to the Office of Dietary Supplements, the iron deficiency anemia is one of the most common nutritional disorder in … Sweet potatoes are also slightly higher in calcium and a few other nutrients. Known as America’s favorite vegetable, potatoes are beloved for their versatility, their compatibility with other foods, and their ability to be transformed into two of America’s favorite junk foods. 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 … However a 100g of sweet potatoes still contains more fiber than the same amount of potatoes. One average serving size of a potato is half a cup of potatoes, diced, weighing around 75g. Potato. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. Pay attention at the most right column. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. We learned that sweet potatoes and potatoes are both very nutritious, but what exact effects do they have on the human organism? Carbohydrates: sweet potato- 210% more than pumpkin. 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