Sources: Sweet potato vs Broccoli - In-Depth Nutrition Comparison. 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. In potato and in sweet potato most calories came from carbs. 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 full of slowly digested carbohydrates for sustained energy. 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 %. A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Sweet potato is an excellent source of Vitamin A and potassium. Both sweet potatoes and russet potato are high in potassium. I'm not clear as to which has more influence-carbs or glycemic index. Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. 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. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Yams have a lower nutritional profile, so be sure to pick the right food. 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. 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. But you may be wondering if sweet potatoes make a better choice, carb-wise, than white potatoes. Potato The Real Truth About Sweet Potatoes vs. Russets. In that same 100 grams, there is 3.3 grams of fiber and 6.48 grams of sugar. All of the potatoes are fat free. Comparing with Sweet potato leaves, raw, in 100g contains 8.82 g of carbs. 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. 5 Second Studio / Shutterstock.com Carrots 100g of sweet potato (about 3 1/2 ounces) Total Carbs 22 g Fiber 3 g Net carbs: 19g So how low carb are you trying to eat? It is always important to listen to your body, but numbers don’t lie. One cup of sweet potato contains about 105 calories and 15 percent of our daily fiber requirements. In this health food face off, find out which is healthier: a white potato or a sweet potato. Overall, it answers the question are sweet potatoes good for you? and 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. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Kale. 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. Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. any of the products or services that are advertised on the web site. A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. 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. Compare Sweet potato to Broccoli by vitamins and minerals using the only readable nutrition comparison tool. Home > Food Facts > Carbs in Sweet Potato vs White Potato: Is Sweet Potato Healthier? Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Dietitian’s Take: Sweet Potato vs. Copyright Policy Aug 2, 2017 Getty Images. Looking at the sweet potato vs. potato in terms of nutrition, each brings a different set of nutrients to the table. Fiber is a necessary part of the diet in order to stimulate bulky bowel movements and reduce appetite. Where is more fats? Sweet Potato vs. Potato. There are many healthy ways you can cook potatoes and sweet potatoes, but try to avoid fried potatoes as much as possible. 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. 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. But not by much. Copyright © 2020 - FoodsForBetterHealth. 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. 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. 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 %. 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. 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. Many people are worried about carbs today because carbs can contribute to weight gain. Help control stress and anxiety because of their magnesium content. 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. Compare Zucchini to Sweet potato by vitamins and minerals using the only readable nutrition comparison tool. In corn is less carbohydrates than in sweet potato. Potato, potahto. 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. Not by so much that it deserves the vilification it has received in the media and popular mindset, though. 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. Detailed nutritional comparison of white rice and sweet potatoes … Eat sweet potatoes with butter to help this transformation work best. Sweet potato vs Tomato - In-Depth Nutrition Comparison. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Sweet Potato vs. Sweet potatoes are considered a root vegetable. Our experts analyze what’s the better pick. Sugar content and how the potato impacts the body’s glycemic levels, or how it raises or stabilizes blood sugar levels, are also important. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. 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 potato is a great source of dietary fiber. https://www.foodsforbetterhealth.com/wp-content/uploads/2017/01/Spiridon_Sweet-Potatoes_120117-150x100.jpg. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. 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. 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. Sweet potato has more beta … A comparison between sweet potato nutrition facts and white potato nutrition facts places the sweet potato in a slightly better position. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Comparing with Sweet potato leaves, raw, in 100g contains 8.82 g of carbs. Calories: sweet potato - 231% more than pumpkin. As mentioned, the carbs in a white potato outnumber those found in a sweet potato. Both potatoes are a healthy carbohydrate source. Sweet potatoes are considered low glycemic index and contains recent research suggests sweet potatoes can reduce blood sugar and insulin resistance in diabetics. Like sweet potatoes, carrots contain plenty of anthocyanins. Both types of potatoes are a good source of the mineral potassium, while sweet potatoes have more manganese than white potatoes. Eat sweet potatoes with a healthy source of fat like nuts, seeds, or avocados for maximum nutrient absorption. Yam vs. sweet potato: Which one's healthier (and what's the difference)? 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. 2.8g vs 1.57g; 1.68x more cystine per 100g? Purple and red potatoes are unique in the fact that they are packed with antioxidants. Mix potatoes with low-carb foods to help keep total carbs low. On the other hand, sweet potatoes have lots of nutrients including “good” 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. In fact, the potato--whether it's gussied up into fries, humbly baked or mashed into creamy goodness--is a cyclist's buddy. Is sweet potato on the naughty list ? 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. 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. Calories: sweet potato - 12% more than potato. Sweet Potato. Let’s have a look at why and what the facts are. But sometimes people get carried away, becoming concerned without having facts to back it up. The following are foods rich in carbohydrates but still tasty when consumed, Plantain vs. Sweet Potatoes. 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. But are sweet potatoes high in potassium? Carbohydrates: sweet potato - 15% more than potato. In this health food face off, find out which is healthier: a white potato or a sweet potato. White Potatoes vs. Sweet Potatoes: Which Are Healthier? However, when it comes down to cauliflower vs. potato, cauliflower wins. Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but carbs shouldn’t be the only consideration. And believe me, these numbers can make your life much easier. Both white potatoes and sweet potatoes contain a variety of nutrients. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Potatoes pack a big carb punch, given that a 100-gram serving of baked sweet potato and a 100-gram serving of baked white potato both have around 21 grams of carbs. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. A slight difference in fiber of 1 gram is noted: 2.2 grams in white potato and 3.3 grams in sweet potato. They all are great sources of potassium, with red potatoes leading the pack. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. 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. However, if you are looking for extra health benefits like regulating blood sugar and more vitamin A and antioxidants, sweet potatoes are a better option. This article explains the key differences between sweet potatoes and yams. 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. 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. They come in a wide variety of colours, including white, purple and orange and can also range in size. But when it comes to nutrition, sweet potatoes score much higher. Think high levels of vitamin C, manganese, tryptophan, potassium, copper, and plenty of fiber. Zucchini vs Sweet potato - In-Depth Nutrition Comparison. 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 … All rights reserved. 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. We're here to break it down. 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. For example, a white russet potato holds 33.8 g of starch, while the sweet potato has just 16.4g. 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. potato or sweet potato - where is more nutrients? 0.04g vs 0.022g; 6.83x more calcium per 100g? 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. Calorically, sweet potato and potato are pretty similar. , 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. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. It should not be Sweet potatoes are also a little lower on the GI (Glycemic Index) when compared to white potatoes. Comparison: Nutritional Value of Sweet Potatoes vs Carrots. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. As a percentage of the RDA this is 7 %. People who are following a low-carb diet tend to avoid potatoes because they're starchy vegetables. When choosing between two vegetables, it’s basically impossible to … Privacy Policy It also helps control blood cholesterol. 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. In 100 grams of cooked, baked in skin, sweet potato flesh, there are 20.71 grams of carbohydrates ( per USDA ). 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 %. Sweet, white. 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. Both potatoes and sweet potatoes are healthy foods that can fit well into most diets. Yes, most certainly they are. In spinach and in sweet potato most calories came from carbs. EatingWell: Are Sweet Potatoes Better Than White Potatoes? It turns out the banana can be distinguished based on the way of consuming. Therefore, pasta has 16.18 g more carbs than Sweet potato leaves, raw. In terms of carbs percentage this is 183 % more carbs. With nearly 20 grams of net carbs per serving, neither sweet nor white potato works on a very low-carb diet. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat . The same can’t be said for sweet potato calories versus white potato calories as there are considerably more calories in a sweet potato. Potatoes and cauliflower can both be solid choices to add to your regular diet. Sweet potatoes have many health benefits, including being high in vitamins, minerals, and fiber. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. In pumpkin and in sweet potato most calories came from carbs. 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. You can find those stories in Food & Wine, LA Weekly, Serious Eats, Robb Report, Complex Magazine and LIVESTRONG.com. pumpkin or sweet potato - where is more nutrients? The GI is a scale that measures how carbs in food affect blood sugar. Compare Sweet potato to Tomato by vitamins and minerals using the only readable nutrition comparison tool. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. Active Member. Different glycemic indexes LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 87g vs 77.28g; 1.78x more proteins per 100g ? Special to The Globe and Mail . Terms of Use diagnosis or treatment. Or roast quartered potatoes with brussels sprouts to serve as a semi-low-carb side dish with your broiled salmon at dinner. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. “White Potatoes vs. Sweet Potatoes: Which Are Healthier? 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. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Compared with yams, sweet potatoes are lower in calories and have far more … Again, if weight loss is a goal, then certainly sticking to the lower carb option that is the sweet potato makes perfect sense. Are sweet potatoes a starch? . 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. 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 %. For example, if you eat foods like white bread, then you’ll be getting high carbs but little nutritional value. White rice has more thiamin, niacin and folate, however, sweet potato contains more riboflavin and Vitamin B6. 2020 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. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. But they are a good starch, and one of the best to have if a starch is desired. A Matter of Nutrition: Sweet Potato vs Potato. Carbohydrates: sweet potato - 454% more than spinach. Does it matter when it comes to your health? (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. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Yes, they are very good for you and are a perfect complement to any meal, including breakfast. 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. 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 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. A look at why and what the facts are clear choice for because... Foundation and LIVESTRONG.COM of sugar and this chance, the question for the will... Leaves, raw, in 100g contains 8.82 g of carbs, which are?... Sources: “ white potatoes vs. sweet potatoes and sweet potatoes are a good starch, more! 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