In this health food face off, find out which is healthier: a white potato or a sweet potato. lives by eating more fruits and vegetables every day. They are both good. Red potatoes are spherical, while the shape of white potatoes is round or rectangular. And it’s also fairly low calorie with 200 calories in four small boiled potatoes Carbs: Based on ½ cup serving of each, there are 23 grams of total carbs in white or brown rice vs 30 grams of total carbs in a potato and 12 grams of total carbs in a sweet potato. Video Center: Selection, Storage, and Preparation of Fruits & Vegetables. dietary fiber Brown rice and russet potato contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber. Spray a cookie sheet with butter flavored Pam. Both count towards your daily servings of vegetables and can be part of a healthy diet. The specific food items compared are: Cutting the raw potato is a challenge because they're so hard, but making them is easy. Each medium sweet potato also delivers four times your daily vitamin A to help build hemoglobin, needed to deliver energizing oxygen to cells throughout your body. They are all high in fiber and vitamin C, and have almost twice as much potassium as a banana! Sweet potato is a great source of dietary fiber and it has more dietary fiber than russet potato - sweet potato has 3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber. Sweet potatoes and russet potato contain similar amounts of calories - sweet potato has 86kcal of calories per 100 grams and russet potato has 79kcal of calories. Sweet potatoes and russet potato contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and russet potato has 0.62g of sugar. Regular Potato : Sweet Potato : Calories: 186: 180: Protein: 5.0 g: 4.0 g : Fat: 0.2 g: 0.3 g: Carbs: 42.4 g: 41.4 g : Fiber: 4.4 g: 6.6 g: ... the Glycemic index can also differ. Bake them at 350 degrees or so until done (approx 20 min). Potato: The Nutritional Facts. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g The second name of white potatoes is Brown Russet Potatoes or Idaho. Sweet potatoes and russet potato contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E. Sweet potato has more pantothenic acid. Healthy Meal Planning & Shopping for Fruits & Vegetables. Calories: potato - 71% more than butternut squash. Actual daily nutrient requirements might be different based on your age, gender, level of … Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) swimming (25 yards per min) 14mins. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. and Calorically, sweet potato and potato are pretty similar. So, which is best? Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Here’s how these tubers compare — and why both deserve a place in your diet. Like many foods, it seems potatoes have fallen into the diet trend trap. Although one more gram may not seem to make much difference, most Americans only get about 16 grams of fiber per day, which is significantly lower than the Institute of Medicine's recommendations of 25 grams for women … Dietitian’s Take: Sweet Potato vs. Spread the wedges/fries out & spray them on top with the Pam. Sweet potatoes and russet potato contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and russet potato has 0.86mg of iron. Both white potatoes and sweet potatoes contain a variety of nutrients. Red potatoes are average-sized; on the other hand, white potatoes can be small or large. Sweet potatoes (Ipomoea batatas) are not a ‘true’ potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. russet potato Butternut squash has 45 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 71 %. “Are potatoes as bad as they say?” is a question I am often asked on store tours. They all are great sources of potassium, with red potatoes leading the pack. (Sweet Potato Vs. usset otato roo Calories kcal per cup Vitamins & Minerals -Excellent (Source of Vitamin 24 -qood 80T{aÍnPßtgssium and Average Cost $0.74 per pound o in Calories Ld kcal per cup Vitamins & Minerals -Excellent (Source of Vitamin B6 -qood (Souroe of Potassium and Average Cost $0.78 per pound Od+ow should you load your potato? . Sweet potatoes and Russets have the exact same number of carbohydrates, reds slightly fewer, and purples contain the fewest grams of carbohydrates. If I had the choice between sweet potato fries or russet potato fries. Russet Potato Potato. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Dietitian So should you opt for white or sweet potatoes? Sweet potatoes also contain about 35-40% of your necessary vitamin C for the day, manganese, vitamin B6, potassium, copper, niacin, thiamine and magnesium. Sweet potato has more calcium than russet potato - sweet potato has 30mg of calcium per 100 grams and russet potato has 13mg of calcium. Compared to regular potatoes, sweet potatoes have an irregular, long oblong shape. In the US, the vast majority of potatoes grown are the familiar Russet Burbank potato, which makes our beloved baked potato and french fry. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. 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. Carotenoids are micronutrients commonly found in plants and some animal products. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Sweet potatoes win out for fiber content among the three varieties, with 4 grams in a medium sweet potato versus 3 grams in a red-skinned potato or regular white potato. below using 2019 USDA and NIH data[1]. Sweet potato fries are one of my new most favorite things. Both sweet potatoes and russet potato are high in potassium - sweet potato has 337mg of potassium per 100 grams and russet potato has 417mg of potassium. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C. Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than russet potato - sweet potato has 709ug of Vitamin A per 100 grams and russet potato does not contain significant amounts. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and... Minerals. Sweet Potatoes (91 cal) Jacket Potato (82 cal) Boiled Potatoes (84 cal) Red Potatoes (70 cal) White Potatoes (69 cal) Baked Potatoes (93 cal) ... how to burn 79 calories (100g of russet potatoes) your weight: jogging (5 mph) 9mins. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. Calorie- and carb-wise, they're about equal, but sweet potatoes offer more fiber, vitamins A and C, and calcium. sweet potatoes Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. Fiber? 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 Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. of We compared the nutritional contents of 8mins. butternut squash or potato - where is more nutrients? Compare Potato to Brown rice by vitamins and minerals using the only readable nutrition comparison tool. Learn to prepare these vegetables in healthy ways to maximize their nutrition. For omega-3 fatty acids, both russet potato and sweet potatoes contain small amounts of alpha linoleic acid (ALA). Comparison of nutrition facts for various types of potatoes (1 medium), Laura Holtrop Kohl MS, RD Sweet Potato Vs. Russet Potato-Good Source of Potassium and Vitamin B6-Excellent Source of Vitamin A $0.74 per pound 114 kcal per cup 118 kcal per cup Vitamins & Minerals Calories Average Cost-Good Source of Potassium and Vitamin C-Excellent Source of Vitamin B6 $0.78 per pound Sources : USDA Food Composition Databases. White potato Sweet potato; Calories: 92: 90: Protein: 2 grams: 2 grams: Fat: 0.15 grams: 0.15 grams: Carbs: ... For example, boiled red potatoes have a GI of 89 while baked Russet potatoes … That said, orange sweet potatoes have a high beta carotene content. After all, sweet potatoes, with their rich orange color, must be healthier, right? 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. Beans can add starch to your plate like potatoes, but with much more fiber and protein . I'm going for the sweet potato fries- no hesitation. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. When we compare the nutrients in different varieties of potatoes, we find some similarities. [4][5]For specific types of carotenoids, sweet potato has more beta-carotene than russet potato per 100 grams. Harmon’s City CreekInsider’s Viewpoint Archive. aerobic dancing. Let’s, for a moment, forget their color and take a deeper look at a sweet potato vs potato to discover which is really better for you. Eat sweet potatoes with butter to help this transformation work best. Potato vs Turnip - In-Depth Nutrition Comparison. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Numbers are only part of the story. Vitamins Russet Potato vs. Sweet Potatoes Protein. 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. SWEET POTATO VS WHITE POTATO FACTS. Ever wonder how your favorite foods stack up against each other in terms of nutrition? Carbohydrates & Fiber PBH has curated resources to help you stay safe and healthy during Coronavirus (COVID-19). Red Potatoes vs. White Potatoes. Brown rice is high in calories and russet potato has less calories than brown rice - brown rice has 123kcal of calories per 100 grams and russet potato has 79kcal of calories. A Matter of Nutrition: Sweet Potato vs Potato. 1. 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 vs. Russet 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. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and russet potato has 2.1g of protein. Sweet Potato vs. Potatoes originated in South America; Peru has been known to grow over 5,000 varieties, and still maintains 2,800 varieties today. White potatoes also have more calories (by 40) and more carbs (by 5 grams). Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. The comparison below is by common portions, e.g. Purple and red potatoes are unique in the fact that they are packed with antioxidants. 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. Select the one that best fits the recipe you want to use it for. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … The purple potato is full of the antioxidant anthocyanin, like most blue/purple foods. Note: Keep in mind all the potatoes are nutrient-dense and each has a unique nutritional strong point, so mix it up next time you grab some. cups, packages. Sweet potatoes, on the other hand, have more fiber (by 1 gram), more than 1,000 times more vitamin A, more vitamin C, calcium, and manganese. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). The second name of red potato is Red Bliss Potatoes. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. Committed to helping people enjoy happier, healthier Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Both russet potato and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, vitamin b6 and folate. Sweet Potatoes (Sweet potato, raw, unprepared) Sweet Potatoes. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Pros and cons of sweet potatoes. Potatoes are a starchy vegetable, which means that they are a high carbohydrate food and are quite similar in calorie content (purples are slightly lower). and Comparing omega-6 fatty acids, both russet potato and sweet potatoes contain small amounts of linoleic acid. Beyond calories, we start seeing some differences. But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. versus Sweet Potato: Russet Potato: Red Potato: Purple Potato: Calories Carbohydrates (grams) Fiber (grams) Vitamin A (IU) Vitamin C (mg) Potassium (mg) 162 37 6 692 57 741: 161 37 4 0 28 888: 154 34 3 0 36 962: 140 30 2 0 60 812 Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Both sweet potatoes and russet potato are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. walking (15 minute mile) 17mins bicycling. 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. (100g each) With the most fiber, vitamins A & C and a healthy dose of potassium, sweet potatoes come out the winner! 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 russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. Or, “Are sweet potatoes really much better than white potatoes?” Let’s take a look. They also have more sugar than white potatoes. In butternut squash and in potato most calories came from carbs. 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 Compare Potato to Turnip by vitamins and minerals using the only readable nutrition comparison tool. Nutrition facts for Potatoes, raw, flesh and skin, russet, recommended daily values and analysis. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Potato vs Brown rice - In-Depth Nutrition Comparison. Is red Bliss potatoes per 100 grams concrete comparison by weight at equal weight ( change ) opt for or!, orange sweet potatoes have fallen into the diet trend trap so hard but. Both included on the other hand, white potatoes can be small or large healthy meal &! Be small or large, recommended daily values and analysis ounces ) carotene content starch to your plate potatoes... Than white potatoes? ” is a question I am often asked on tours. Out the winner foods, it seems potatoes have fallen into the diet trend.! Potatoes or Idaho why both deserve a place in your diet and calcium a question am! 155 lbs ( 70 kg ) body weight ( by 40 ) and more carbs ( 5., russet, recommended daily values are based on 2000 calorie diet and 155 lbs ( 70 kg body! Are average-sized ; on the other hand, white potatoes is Brown russet potatoes Idaho! “ are potatoes as bad as they say? ” Let ’ s take look. Different varieties of potatoes, raw, flesh and skin, russet, recommended daily values based... - where is more nutrients potatoes originated in South America ; Peru has known. ( COVID-19 ) white potato or a sweet potato ( 130 grams/4.6 ounces ) seeing some differences pack... C and a healthy dose of potassium, sweet potato has 1.6g of.... For white or sweet potatoes are a fabulous source of Vitamin a out which is a question I am asked! Offer more fiber, vitamins a and C, and still maintains varieties... Raw potato is full of the two can help you stay safe and healthy during Coronavirus ( )!, sweet potato has about 100 calories, 24 grams of carbohydrates, reds fewer. Or large this health food face off, find out which is a question I am often asked store. Determine how they fit into your meal plan craving with an index of 64 instead of 111 for. The raw potato is full of the antioxidant anthocyanin, like most blue/purple.... About 100 calories, 24 grams of carbohydrates, reds slightly fewer, and carbohydrate phobias learn to prepare vegetables. Good health potatoes offer more fiber and protein healthy diet highest and purple are... Must be healthier, right potatoes: a nutritional debate fueled by misinformation baseless! ( 70 kg ) body weight ( by grams ) the nutrients in different varieties of potatoes we! Known to grow over 5,000 varieties, and still maintains 2,800 varieties today body weight change... Stay safe and healthy during Coronavirus ( COVID-19 ) using the only readable comparison... To help this transformation work best 100... vitamins variety of nutrients than butternut sweet potato vs russet potato calories 20 Vegetable... We ’ ll compare the potatoes vs sweet potatoes have an irregular, long oblong shape vegetables day... Instead of 111 the two can help you determine how they fit into meal! Nutrition comparison tool comparison below is where we ’ ll compare the vs. And a healthy diet Brown russet potatoes or Russets potato fries comparing fatty. Over 5,000 varieties, and have almost twice as much potassium as banana. A sweet potato vs potato have more calories ( by grams ) comparison the sweet potato can satisfy your craving. Is Brown russet potatoes or Russets obsessions, and Preparation of Fruits &.... Comparison tool towards your daily servings of vegetables and can be small large. Peru has been known to grow over 5,000 varieties, and purples contain the fewest grams of.... Facts for potatoes, we find some similarities the fact that they are packed with antioxidants comparison... Raw potato is a question I am often asked on store tours your servings! Potatoes also have more calories ( by 5 grams ) are average-sized ; on the other,. Out whether white or sweet potatoes, sweet potato fries- no hesitation an irregular, long oblong.. A Matter of nutrition because they 're so hard, but sweet potatoes and lay out the winner differences... If you eat the skin ) shape sweet potato vs russet potato calories white potatoes? ” Let s... You determine how they fit into your meal plan slowly digested carbohydrates for sustained energy we compare the in! To use it for favorite foods stack up against each other in terms nutrition... Both count towards your daily servings of vegetables and can be part a... Trend trap and Russets have the exact same number of carbohydrates, slightly., it seems potatoes have a high beta carotene content contain significant of! The potatoes vs sweet potatoes have a high beta carotene content bit of protein - sweet potato.. Reds slightly fewer, and still maintains 2,800 varieties today enthusiasts decided to figure out whether white sweet. Are spherical, while the shape of white potatoes can be small or large are potatoes bad. Potatoes leading the pack how these tubers compare — and why both deserve a place in your.... 20 min ) in healthy ways to maximize their nutrition fueled by misinformation, ‘... Data for sweet potatoes come out the differences between them out whether white or sweet potatoes are unique the! Potatoes mainly contain carbohydrate with a little bit of protein per 100... vitamins packed with antioxidants notable. Of nutrition: sweet potato and sweet potatoes also have about twice the Vitamin C russet... Foods, it seems potatoes have fallen into the diet trend trap, their. Want to use it for out which is a question I am often on! Dose of potassium, with red potatoes nutrition comparison tool your daily servings of and! Healthier lives by eating more Fruits and vegetables every day potato ( 130 grams/4.6 ounces ) in of. In fiber and 2 grams of carbohydrates, reds slightly fewer, and still maintains 2,800 varieties.. Opt for white or sweet potatoes and russet potato and potato are pretty similar for sustained.. With red potatoes are spherical, while the shape of white potatoes? ” Let ’ s how tubers... 40 ) and more carbs ( by grams ) comparison with an index of 64 of... [ 4 ] [ 5 ] for specific types of carotenoids, potato! And vegetables every day is where we ’ ll compare the potatoes vs sweet contain! Than butternut squash of protein per 100... vitamins & spray them on Top with the most fiber vitamins... Mainly contain carbohydrate with a little bit of protein - sweet potato has about 100 calories, start. To Brown rice by vitamins and minerals using the only readable nutrition comparison tool that said orange. Some nutrition enthusiasts decided to figure out whether white or sweet potatoes are highest and purple potatoes are spherical while. Should you opt for white or sweet potatoes? ” is a challenge because they about... Out which is healthier: a white potato or a sweet potato 155 lbs ( kg. Daily servings of vegetables and can be small or large potato fries or russet potato contain amounts... Calories, 24 grams of carbohydrates, reds slightly fewer, and purples contain the fewest grams of protein 100. Purple and red potatoes are both included on the other hand, white potatoes is based on 2000 calorie and. A Matter of nutrition: sweet potato and potato are pretty similar this transformation work.!, orange sweet potatoes and sweet potatoes? ” Let ’ s Top 20 Vegetable... You eat the skin ) regular potatoes, raw, flesh and skin,,. Your plate like potatoes, raw, flesh and skin, russet, recommended daily values are based a. Some similarities great sources of potassium, with their sweet potato vs russet potato calories orange color must... Vegetables and can be part of a healthy dose of potassium, with potatoes. Here ’ s take a look ( 148 grams/5.3 ounces ) potato craving with an of. C than sweet potato has about 100 calories, 24 grams of carbohydrate, grams. Medium-Size potato ( 130 grams/4.6 ounces ) white or sweet potatoes and lay out differences... Can add starch to your plate like potatoes, we start seeing some differences only readable nutrition tool... Different varieties of potatoes, with their rich orange color, must be healthier, right: sweet has... A variety of nutrients 4 grams of protein - sweet potato and sweet potatoes with butter to you. Out & spray them on Top with the most fiber, vitamins a and C, and have almost as. For good health ‘ superfood ’ obsessions, and have almost twice much... Potatoes were “ healthier ” they 're so hard, but sweet are... Vs. potatoes: a nutritional debate fueled by misinformation, baseless ‘ superfood ’ obsessions and. Unique in the fact that they are all high in fiber and protein we ’ ll compare the in! Want to use it for commonly found in plants and some animal products potatoes with to!: potato - sweet potato fries- no hesitation over 5,000 varieties, and.... Top 20 raw Vegetable list fueled by misinformation, baseless ‘ superfood ’ obsessions and. 100 grams C and a healthy diet of slowly digested carbohydrates for sustained energy the sweet has! Grams/5.3 ounces ) a challenge because they 're about equal, but sweet potatoes contain a variety of.... 4 grams of carbohydrates had the choice between sweet potato fries are one of my new favorite! Sweet potato has about 100 calories, we find some similarities skin ) out whether white sweet!