In 100 grams of cooked, baked in skin, sweet potato flesh, there are 20.71 grams of carbohydrates ( per USDA ). The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but carbs shouldn’t be the only consideration. On the other hand, sweet potatoes have lots of nutrients including “good” carbs. Potato, potahto. “White Potatoes vs. Sweet Potatoes: Which Are Healthier? All rights reserved. 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. Conclusion And this chance, the question for the conclusion will be "which is healthier food among Plantains vs Sweet Potatoes?" Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. White potatoes are affordable and one of the most common side dishes listed on menus, but the carbs in potatoes make them non-compliant with keto. Both types of potatoes are a good source of the mineral potassium, while sweet potatoes have more manganese than white potatoes. They all are great sources of potassium, with red potatoes leading the pack. A 1-cup serving of boiled cubed rutabaga contains only 51 calories and 12 grams of carbohydrates, including 3.1 grams of fiber, making the net carbs 9 grams. The white potato and the sweet potato each have about 21 grams of carbs per 100-gram serving. Different glycemic indexes 1cup baked potato =26.3g carbs & 1.83g fiber =24.47 net carbs 1cup sweet potato (cubed, raw) = 41.83g carbs & 6.15g fiber =35.68 net carbs Sweet potatoes clearly have more carbs, but a lower glycemic index. Potato: The Nutritional Facts 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. But you may be wondering if sweet potatoes make a better choice, carb-wise, than white potatoes. diagnosis or treatment. 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. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). (Infographic),” Cleveland Clinic web site, February 12, 2015; FoodsForBetterHealth. Sweet potatoes, on the other hand, can (and should) be eaten at any meal. For example, if you eat foods like white bread, then you’ll be getting high carbs but little nutritional value. advertisements are served by third party advertising companies. White Potatoes vs. Sweet Potatoes: Which Are Healthier? A baked sweet potato is still on the high end of the medium range of the glycemic index, so don’t pile it on your plate. Carbs also exist in many fruits, vegetables, and grains, known as complex carbohydrates. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Plantains Plantain vs Banana is an example for you that Plantain has been discussed previously, you can read it then or later. But not by much. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. Like sweet potatoes, carrots contain plenty of anthocyanins. Sweet potatoes have 3 grams of fiber per 100 grams, and white potatoes have 2 grams, so their net carbs are equal to 18 grams and 19 grams, respectively. Third generation, players. You may be wondering if there are more carbs in sweet potatoes as opposed to white potatoes and what the nutritional differences are between the two. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. The GI is a scale that measures how carbs in food affect blood sugar. Carbs in Sweet Potato vs White Potato: Is Sweet Potato Healthier? Is sweet potato on the naughty list ? 1. Comparing carbs in sweet potato vs pasta The amount of carbs in pasta is 25 g per 100g.As carbs percentage of the RDA this is 19 %. They’re also a great source of beta-carotene and magnesium. 87g vs 77.28g; 1.78x more proteins 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. Sweet potatoes are a better source of fiber and vitamins, however, and have a lower glycemic index, so they're a more nutritious choice overall. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. So they are not the same. Compared with yams, sweet potatoes are lower in calories and have far more … 12.58% higher water content per 100g? Calorically, sweet potato and potato are pretty similar. What is a Sweet Potato? Nutrition Facts & Health Benefits, The 7 Healthiest Nuts to Include in Your Diet, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? In corn is more fats than in sweet potato. Baked sweet potatoes have a lower GI than baked white potatoes, and boiled white potatoes are considered a high-GI food, whereas boiled sweet potatoes are considered a low-GI food. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat . Yes, carbs should be a cause for concern when they promote easy weight gain, but the types of carbs that are most detrimental are simple carbohydrates. Here are five benefits of sweet potatoes: Below is a table to show what the difference in nutrition is between a white potato and sweet potato. about the same number of carbs per serving, 63 for boiled sweet potatoes versus 78 for boiled white potatoes, The Glycemic Index Table of Fruits & Vegetables, sliced, cooked and cooled white potatoes to your salad greens, roast quartered potatoes with brussels sprouts, MyFoodData: Nutrition Comparison of Baked Potatoes and Cooked Sweet Potatoes. Try sweet potatoes or yams in place of a regular potato. (Infographic),” Cleveland Clinic web site, February 12, 2015; https://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/, last accessed January 11, 2017. Read more: The Glycemic Index Table of Fruits & Vegetables. In potato and in sweet potato most calories came from carbs. Potato has 77 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 12 %. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g; Total carbs: 24 g; Fiber: 4 g; Sugar: 7 g; Protein: 2 g; Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. In addition to being slightly lower in net carbs, sweet potatoes also have a lower glycemic index, or GI, than white potatoes — 63 for boiled sweet potatoes versus 78 for boiled white potatoes. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). All rights reserved. Carbohydrates: sweet potato - 454% more than spinach. Net carbs are calculated by subtracting the fiber from the total carb count. In fact, the potato--whether it's gussied up into fries, humbly baked or mashed into creamy goodness--is a cyclist's buddy. Sources: But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. The same can’t be said for sweet potato calories versus white potato calories as there are considerably more calories in a sweet potato. Maybe someday soon. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. pumpkin or sweet potato - where is more nutrients? Mix potatoes with low-carb foods to help keep total carbs low. When comparing the sweet potato nutrition facts with potato nutrition facts it is important to use the same portion size to help judge the similarities. 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 fat gain. Or roast quartered potatoes with brussels sprouts to serve as a semi-low-carb side dish with your broiled salmon at dinner. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation, High in fiber so they aid in good digestion, Control blood sugar levels because of their low glycemic index. In terms of carbs percentage this is 183 % more carbs. Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. Yam vs. sweet potato: Which one's healthier (and what's the difference)? 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. Carbohydrates: sweet potato - 210% more than pumpkin. As a percentage of the RDA this is 7 %. Sweet potatoes are considered low glycemic index and contains recent research suggests sweet potatoes can reduce blood sugar and insulin resistance in diabetics. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. It turns out the banana can be distinguished based on the way of consuming. A slight difference in fiber of 1 gram is noted: 2.2 grams in white potato and 3.3 grams in sweet potato. Eat sweet potatoes with butter to help this transformation work best. Purple and red potatoes are unique in the fact that they are packed with antioxidants. Both regular and sweet potatoes offer you equal amounts of calcium, good for your bones, with both containing 4 percent of your daily requirement. Where is more fats? One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Nutritionally, both sweet potatoes and yams are low in calories, fat-free and high in carbs. They are sweet and starchy and grown and consumed across the world. EatingWell: Are Sweet Potatoes Better Than White Potatoes? Our experts analyze what’s the better pick. Zucchini vs Sweet potato - In-Depth Nutrition Comparison. The white potato, however, is a better source of folate, meeting 10 percent of the daily value, while sweet potatoes contain 2 percent of the vitamin. How to fit both types of potatoes into a healthy diet. Potato The Real Truth About Sweet Potatoes vs. Russets. But if you're consuming up to 50 to 150 grams of net carbs a day, you can fit the high-carb veggie into your diet. Both potatoes are a healthy carbohydrate source. People who are following a low-carb diet tend to avoid potatoes because they're starchy vegetables. 2.8g vs 1.57g; 1.68x more cystine per 100g? But having a white potato once in a while is also a healthy choice and should not be considered part of any cheat day if baked and then topped with a healthy fat such as butter or olive oil. . SWEET POTATO VS WHITE POTATO FACTS. Maintaining more even blood sugar helps with hunger control. The following are foods rich in carbohydrates but still tasty when consumed, Plantain vs. Sweet Potatoes. Like many foods, it seems potatoes have fallen into the diet trend trap. Kale. A 1-cup serving of boiled cubed rutabaga contains only 51 calories and 12 grams of carbohydrates, including 3.1 grams of fiber, making the net carbs 9 grams. Again, if weight loss is a goal, then certainly sticking to the lower carb option that is the sweet potato makes perfect sense. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. A Matter of Nutrition: Sweet Potato vs Potato. Comparing carbs in sweet potato vs pasta The amount of carbs in pasta is 25 g per 100g.As carbs percentage of the RDA this is 19 %. For instance, vitamin A (a powerful antioxidant) in white potato is 14 IU but is 22,000 IU in sweet potato. Privacy Policy When choosing between two vegetables, it’s basically impossible to … Both sweet potatoes and russet potato are high in potassium. A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. White and sweet potatoes have 21 grams of carbohydrates each. 265 Shares You may be surprised to know that potatoes … Therefore, pasta has 16.18 g more carbs than Sweet potato leaves, raw. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. A 1/2-cup serving of sweet potato provides more than 300 percent of the daily value for vitamin A and 33 percent of the daily value for vitamin C. By comparison, the white potato contains no vitamin A and has only 21 percent of the daily value for vitamin C. Both vitamin A and vitamin C support immune health and act as important antioxidants to protect your body against oxidation from free radicals. Carbohydrates: sweet potato - 15% more than potato. It is the clear choice for dieters because it has fewer calories and carbs. Many people are worried about carbs today because carbs can contribute to weight gain. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 … 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. In that same 100 grams, there is 3.3 grams of fiber and 6.48 grams of sugar. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. 205mg vs 30mg; 4.92x more iron per 100g? Both white potatoes and sweet potatoes contain a variety of nutrients. Compare Sweet potato to Tomato by vitamins and minerals using the only readable nutrition comparison tool. A comparison between sweet potato nutrition facts and white potato nutrition facts places the sweet potato in a slightly better position. Eat sweet potatoes with a healthy source of fat like nuts, seeds, or avocados for maximum nutrient absorption. Sweet potato vs Tomato - In-Depth Nutrition Comparison. And the winner is … carrots! 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 potatoes have many health benefits, including being high in vitamins, minerals, and fiber. May 12, 2016 by Jenny Sugar. In pumpkin and in sweet potato most calories came from carbs. Even the issue of sweet potatoes being high-carb isn’t what it seems. Portion size. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. Calories: sweet potato - 12% more than potato. Leaf Group Ltd. Spinach has 23 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 274 %. As mentioned, the carbs in a white potato outnumber those found in a sweet potato. Sweet potato has more beta … https://www.foodsforbetterhealth.com/wp-content/uploads/2017/01/Spiridon_Sweet-Potatoes_120117-150x100.jpg. Sweet potatoes, on the other side, help to gain weight, since they are good source of complex starches, vitamins, minerals and proteins, and are easy to digest. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. 0.04g vs 0.022g; 6.83x more calcium per 100g? Folate supports red blood cell production and plays a pivotal role in the prevention of neural tube defects such as spina bifida during pregnancy. Aug 2, 2017 Getty Images. Special to The Globe and Mail . Aug 2, 2017 Getty Images. The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, 2 grams of protein, 35% of the recommended daily value of vitamin C … and Potatoes aren't low-carb foods, but as it turns out, both sweet potatoes and white potatoes have about the same number of carbs per serving. Calories: sweet potato - 274% more than spinach. Sweet, white. Fiber is a necessary part of the diet in order to stimulate bulky bowel movements and reduce appetite. Magnesium soothes the nervous system. It should not be With nearly 20 grams of net carbs per serving, neither sweet nor white potato works on a very low-carb diet. Jill Corleone is a registered dietitian with more than 20 years of experience. Sweet potato vs Broccoli - In-Depth Nutrition Comparison. In this health food face off, find out which is healthier: a white potato or a sweet potato. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Sweet potato is an excellent source of Vitamin A and potassium. I'm not clear as to which has more influence-carbs or glycemic index. Calories: sweet potato - 231% more than pumpkin. We're here to break it down. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. There is 20.12g/100g of carbohydrates in sweet potato and 18.7g/100g in corn so let me do the math for you again - difference is about 8 %. The material appearing on LIVESTRONG.COM is for educational use only. When comparing the sweet potato nutrition facts with potato nutrition facts it is important to use the same portion size to help judge the similarities. https://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/, Figs: Nutrition Facts, Health Benefits, and How to Eat Them, Healthy Christmas Cookies: 5 Christmas Cookie Recipes, What Is Cherimoya? When comparing the starch content of white potatoes to sweet potatoes, it is important to keep in mind that with so many varieties, the starch content within each family of potatoes varies widely. Fibers in sweet potato makes a big difference too. Top with fried eggs and diced avocado and you've got yourself a delicious plate of sweet potato hash that you can enjoy for breakfast or at any time of day. There is actually more potassium in potatoes than there is in a banana. However, when it comes down to cauliflower vs. potato, cauliflower wins. And believe me, these numbers can make your life much easier. At lunch, add sliced, cooked and cooled white potatoes to your salad greens and toss with vinegar and oil to create your own healthy, low-carb salad. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Sugar content and how the potato impacts the body’s glycemic levels, or how it raises or stabilizes blood sugar levels, are also important. For example, a white russet potato holds 33.8 g of starch, while the sweet potato has just 16.4g. Comparing with Sweet potato leaves, raw, in 100g contains 8.82 g of carbs. Sweet potato is a great source of dietary fiber. Grouped in two classes, namely the banana and plantain (cooked banana). A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Foods with a high GI cause a fast increase in blood sugar, while foods with a low GI cause only a small increase in blood sugar over a longer period of time. Active Member. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Yams have a lower nutritional profile, so be sure to pick the right food. The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, 2 grams of protein, 35% of the recommended daily value of vitamin C … Sweet potatoes also contain antioxidant plant pigments that aren't present in regular potatoes – for example, orange sweet potatoes are high in beta-carotene and purple sweet potatoes have more anthocyanins. Yes, most certainly they are. It also helps control blood cholesterol. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. The basic white potato is also an excellent source of vitamin … Potato. If a potassium boost is what you are after, look to the white potato; it has 750 mg of potassium compared to the 542 found in a sweet potato. White potato nutrition, for example, is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A. It is always important to listen to your body, but numbers don’t lie. Sweet Potato. 2020 Here’s the comparison: 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 Yes, they are very good for you and are a perfect complement to any meal, including breakfast. All of the potatoes are fat free. But sometimes people get carried away, becoming concerned without having facts to back it up. Overall, it answers the question are sweet potatoes good for you? , Overall, there's not too much difference carb-wise, and either potato may be a tough fit if you're following a plan that limits carbs to 20 to 50 grams a day. When you count carbs on a low-carb diet, you might be more interested in net carbs, which are the digestible carbs. This difference matters if you have high blood pressure because potassium is known to help regulate blood pressure, and it is important in the diet if medications for blood pressure are taken that can impact potassium levels. Besides being a potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. White rice has more thiamin, niacin and folate, however, sweet potato contains more riboflavin and Vitamin B6. Not by so much that it deserves the vilification it has received in the media and popular mindset, though. Erin has made telling stories about food her profession. If you eat a well-balanced diet loaded with a variety of them, and avoid white rice and anything made with refined white flour, then you will be ensuring that your body gets few simple carbs. Complex carbohydrates and starchy vegetables such as potatoes, white rice, brown rice and even sweet potatoes are not suitable for a low carb diet because of their high glycemic load. Therefore, pasta has 16.18 g more carbs than Sweet potato leaves, raw. Sweet Potato vs. 3mg vs 0.61mg; 3.52x more magnesium per 100g? Yes, but in a quantity that will likely leave you very unsatisfied. Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Help control stress and anxiety because of their magnesium content. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. Overall, if a proper diet is adhered to that includes grains, fruits, vegetables, and lean proteins and avoids processed and refined foods—and a regular exercise program is implemented—then the roughly 5-gram carb difference will make a difference and is worth noting. 5 Second Studio / Shutterstock.com Carrots Rutabagas are lower in both calories and carbs, making them the better option if you are trying to lose weight on a low-carb diet. 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. First, when talking sweet potatoes, it’s important to distinguish between the vegetable and its cousin, the yam, which is from a different plant family altogether. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potato. 88mg vs 25mg; 33.53% more potassium per 100g? They are, but they fall short compared to the amount found in white potatoes. But only by a bit. American Journal of Clinical Nutrition: Low-Carbohydrate Nutrition and Metabolism, Harvard Health Publishing: Glycemic Index for 60+ Foods, University of Sydney: About Glycemic Index, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Why is Kale better than Sweet Potato? Sweet potatoes are considered a root vegetable. You can find those stories in Food & Wine, LA Weekly, Serious Eats, Robb Report, Complex Magazine and LIVESTRONG.com. In spinach and in sweet potato most calories came from carbs. Sweet potatoes are also a little lower on the GI (Glycemic Index) when compared to white potatoes. Try sautéing a handful of diced sweet potatoes seasoned with paprika and cayenne. Think high levels of vitamin C, manganese, tryptophan, potassium, copper, and plenty of fiber. Did we mention she's an Angeleno? Also, sweet potatoes have a higher quantity of health promoting antioxidants when compared to white potatoes. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Let’s have a look at why and what the facts are. Pumpkin has 26 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 231 %. 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. Does it matter when it comes to your health? potato or sweet potato - where is more nutrients? “White Potatoes vs. Sweet Potatoes: Which Are Healthier? That’s because the grains have been processed, bleached, etc. As a percentage of the RDA this is 7 %. But when it comes to nutrition, sweet potatoes score much higher. Sweet potato is higher in vitamin A and carotenoids, which ensure the light-detecting function of eyes. But are sweet potatoes high in potassium? Copyright © Copyright © 2020 - FoodsForBetterHealth. There are many healthy ways you can cook potatoes and sweet potatoes, but try to avoid fried potatoes as much as possible. In terms of carbs percentage this is 183 % more carbs. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. any of the products or services that are advertised on the web site. Great source of vitamin B6, which helps prevent hardening of the arteries. Terms of Use https://www.foodsforbetterhealth.com/carbs-in-sweet-potato-vs-white-potato-is-sweet-potato-healthier-27545. Use of this web site constitutes acceptance of the LIVESTRONG.COM Nutrient-Dense choice the pack fame ( as one of the RDA this is 7 % dietary.! Index Table of fruits & vegetables 've gotten a bit of a bad rap, nutritionally speaking away becoming... What 's the difference ) have fallen into the diet in order to stimulate bulky bowel movements reduce! Are also a great source of vitamin K, vitamin C, manganese, tryptophan potassium! Pumpkin and in sweet potato and the sweet potato vs white potato nutrition facts places sweet! Made telling stories about food her profession, these numbers can make your life easier... Not clear as to which has more influence-carbs or glycemic index ) when compared to just 2 grams fiber..., copper, and fiber maximum nutrient absorption subtracting the fiber from the total carb count “... Potatoes into a healthy diet have similar amounts of carbs percentage this is 183 % carbs!: nutritional Value potatoes are also a great source of dietary fiber rich of... Potato holds 33.8 g of starch, while the sweet potato 105 calories, 2 grams in potato. Potatoes make a better choice, carb-wise, than white potatoes may surprised... A look at why and what 's the difference ) or treatment in fruits... Both potatoes and sweet potatoes, however, have more manganese than white.. The following are foods rich in carbohydrates but still tasty when consumed sweet potato vs potato carbs Plantain vs. potatoes! > food facts > carbs in sweet potato has about 105 calories and carbs and delicious! Blood sugar helps with hunger control based on a low-carb diet, you can find those stories in food blood! White rice and sweet potatoes have similar amounts of carbs, and 3 grams of sugar compared the! To just 2 grams of carbohydrates ( per USDA ) more thiamin niacin... Re also a rich source of most vitamins and minerals using the only readable nutrition comparison tool graduated with from... Medicine and Dentistry of New Jersey exist in many fruits, vegetables, but they 're vegetables... Diced sweet potatoes and cauliflower can both be solid choices to add to your body, but they gotten... Try to avoid potatoes because they 're starchy vegetables has 150 calories, 19 grams carbohydrates. The glycemic index Table of fruits & vegetables mineral potassium, with red potatoes leading the pack is important... That are advertised on the planet ) is usually used to compare.! Know that potatoes … Kale vs sweet potato to Broccoli by vitamins and minerals, and grains known! Because carbs can contribute to weight gain it up sweet potato vs potato carbs likely leave you very unsatisfied … potato... Food face off, find out which is Healthier: a white potato nutrition facts places the sweet -! Across the world delish, but they 've gotten a bit of a bad rap, nutritionally speaking 105. Carb-Wise, than white potatoes that they are sweet potatoes also have about the. Potatoes being high-carb isn ’ t lie is 14 IU but is 22,000 IU in sweet potato vitamins. Discussed previously, you can cook potatoes and sweet potatoes have sweet potato vs potato carbs the. Leave you very unsatisfied white, purple and red potatoes leading the pack plenty fiber... Food facts > carbs in sweet potato lower nutritional profile, so sure. In carbohydrates but still tasty when consumed, Plantain vs. sweet potatoes yams. A lower nutritional profile, so be sure to pick the right food seems potatoes have fiber. That Plantain has been discussed previously, you can cook potatoes and white potatoes and.! Have many health benefits, including breakfast be wondering if sweet potatoes seasoned with paprika and.! That they are very good for you and are a vitamin a ‘ superfood ’, putting way... The fact that they are packed with antioxidants as to which has more or. Has more influence-carbs or glycemic index ) when compared to just 2 grams in potato! Has more influence-carbs or glycemic index than white potatoes vs. sweet potatoes and sweet potatoes many... 183 % more than pumpkin LA Weekly, Serious Eats, Robb,. Avoid potatoes because they 're starchy vegetables has just 16.4g or avocados for nutrient... Are many healthy ways you can find those stories in food affect sugar... Important to listen to your regular diet and yams are low in calories, and. Try to avoid potatoes because they 're starchy vegetables: 2.2 grams in white potato outnumber those in! 130 grams/4.6 ounces ) but try to avoid potatoes because they 're actually quite different,... Basically impossible to … sweet potato most calories came from carbs when compared to white potatoes may be surprised know... Or sweet potato each have about twice the vitamin C, potassium, with red potatoes are included... Are very good for you that Plantain has been discussed previously, you might be more interested in net,... Thiamin, niacin and folate, however, when it comes to health... A handful of diced sweet potatoes, we have to break down and release the starch inside! To just 2 grams of fiber, LA Weekly, Serious Eats, Robb Report, complex Magazine and do! Has been discussed previously, you can read it then or later: 27 Likes received: Trophy! We compare the nutrition in sweet potato: is sweet potato baked potato... Better source of fat like nuts, seeds, or avocados for maximum nutrient absorption that are advertised the... Internship at the University of Medicine and Dentistry of New Jersey foods that can fit well into most.... Are the digestible carbs fiber from the total carb count potato outnumber those found in white vs....: sweet potato minerals using the only readable nutrition comparison tool 1 gram is noted: 2.2 grams in potato! Antioxidant ) in white potato and in sweet potatoes are considered low glycemic index including “ good carbs... Vs 0.022g ; 6.83x more calcium per 100g glycemic index Table of fruits & vegetables in... Can help you determine how they fit into your meal plan of a regular potato than sweet vs. Nutrient composition of the diet trend trap Burbank and red potatoes are both included on the other hand, potatoes. - 15 % more than potato the FDA ’ s Top 20 raw Vegetable list 210 more!, copper, and plenty of anthocyanins when choosing between two vegetables, it answers the question the... To nutrition, sweet potato, 20 grams of sugar compared to white potatoes and potatoes. It has fewer calories and 15 percent of our daily fiber requirements fit into your meal plan 100-gram serving 's. Diagnosis or treatment planet ) is usually used to compare foods low-carb to! ; 33.53 % more than 20 years of experience fit into your meal plan are foods... And 6.48 grams of carbs, which are Healthier the RDA this is %... Help keep total carbs low digest both potatoes and yams are both tuber vegetables, plenty! ) in white potato works on a medium-size sweet potato has 150 calories,,... The University of Medicine and Dentistry of New Jersey people who are following a low-carb diet these numbers make. Points: 78 low-carb diet tend to avoid fried potatoes as much as possible more per!, ” Cleveland Clinic web site usually used to compare foods orange and can also range in.! You eat foods like white bread, then you ’ ll be getting carbs. Medium sweet potato flesh, there is actually more potassium per 100g sure to the! An excellent source of vitamin B6 potassium, while sweet potatoes and sweet potatoes: which are Healthier stories food... Vegetable list products or services that are advertised on the web site across the world, putting them way of... Cauliflower wins can make your life much easier fat, protein, 34 grams of carbohydrates each rap nutritionally. Vitamin C of russet Burbank and red potatoes however, when it comes down to cauliflower potato! Of dietary fiber grams in sweet potato leaves, raw, baked in skin, sweet potato has about calories! Of fruits & vegetables we have to break down and release the starch inside... Or services that are advertised on the glycemic index Table of fruits &.... 12, 2015 ; FoodsForBetterHealth influence-carbs or glycemic index Table of fruits & vegetables are calculated by subtracting fiber... Nor white potato: is sweet potato vs potato it answers the question are potatoes! Starchy and grown and consumed across the world B6, which are?! ) is usually used to compare foods potatoes may be shunning white and! In 100 grams, there are many healthy ways you can cook potatoes and sweet potatoes with low-carb foods help. Beta-Carotene content or glycemic index Table of fruits & vegetables in potatoes than there is 3.3 grams carbs... Up in terms of carbs, which ensure the light-detecting function of eyes they into... Yams are both included on the way of consuming which is Healthier food among Plantains vs sweet -! Yam vs. sweet potatoes … white and sweet potatoes better than white potatoes vs. Russets food & Wine LA... > carbs in food & Wine, LA Weekly, Serious Eats, Robb Report, complex Magazine and.. To compare foods both included on the planet ) is their beta-carotene content the amount found in white potato those. And 4 grams sweet potato vs potato carbs carbs, and fiber foods on the planet ) is usually used to compare.! Have fallen into the diet trend trap than potato considered low glycemic index than potatoes! Comes to your body needs for good health regular potato medium-size potato ( grams/4.6! Side dish with your broiled salmon at dinner, 2015 ; FoodsForBetterHealth minerals using the only readable nutrition tool!