Here we take a closer look at two tubers that, despite their names, are actually completely unrelated. White Sweet Potato Nutrition Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C , vitamin B2 , vitamin B6 , and vitamin E . The external link should not be considered an endorsement by Potatoes USA of the third party website or the company or organization that owns it, and Potatoes USA is not responsible for the accuracy or nature of the content of the linked website. 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. Carbohydrates and fiber. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. So should you opt for white or sweet potatoes? Internet. The Nutrients of White Sweet Potatoes. Orange Sweet Potato is usually eaten during lunch and for bigger events while White Sweet Potatoes are mostly eaten as desserts and smaller events. In this health food face off, find out which is healthier: a white potato or a sweet potato. White Potato Nutrition. Baked and steamed potatoes are considered to be the best way of eating. White sweet potato’s high Vitamin A content, along with decent Vitamin C, helps offset major oxidative stress resulting from sun exposure, and promote enhanced synthesis of collagen, very important in skin and connective tissue health [2]. Both types of potatoes have their benefits. 21 Net Carbs Per Serving Add to Food Diary 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. Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. Does it really matter if I eat white or sweet? Policy. To learn more about these vegetables, we got in touch with Dr. Alison Duncan, Professor, Department of Human Health and Nutritional Sciences, University of Guelph. Source: Bahado-Singh, 2011. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. ... they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. A Matter of Nutrition: Sweet Potato vs Potato. Sweet potatoes are often touted as an all-around superfood, so they must win out, right? Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. 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 Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Brown rice is a whole grain and sweet potatoes are root vegetables, but these two foods have similar nutritional content. White Sweet Potato Nutrition. But in a head-to-head comparison, these two tubers are seemingly very similar. Both potatoes are a healthy carbohydrate source. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Like many foods, it seems potatoes have fallen into the diet trend trap. Here we look at the nutrition content of both sweet potatoes and white potatoes to determine which potato is healthiest. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. You'd need to walk 67 minutes to burn 242 calories. Sweet Potato Nutrition vs. White Potato Nutrition. Sweet potatoes manly come in two varieties ‘“ white sweet potato and orange sweet potato. Blood sugar and the glycemic index. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). White potatoes are similar in calories and carbohydrates when compared to sweet potatoes. White Potatoes has 45 Calories and 1.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. Click ‘OK’ to continue, or ‘Cancel’ to return to PotatoGoodness.com. let's check potato nutrition value and sweet potato nutrition value. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. These calories provide energy you need to fuel everyday activities and exercise. Additionally, they provide dietary fiber , potassium , copper , manganese , and iron and are low in fat and cholesterol [ 1 ]. Does it matter when it comes to your health? Version Current:  September 2015, slightly revised May 2016. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Cleveland Clinic © 1995-2020. Should You Cancel Your Holiday Gatherings This Year Because of COVID? A big fat sized potato, keep consists of 258 calories (flesh and skin) which incorporates 0.37-gram fats, 57.97-grams carb, and 6.2-grams protein. 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 … White Potatoes vs. Sweet Potatoes: Which Are Healthier? One medium-size white potato contains 110 calories and 26 grams of carbohydrate, while one medium-size sweet potato contains 100 calories and 23 grams of carbohydrate. I used the USDA’s nutrition database to compare the nutrient density of the good ol’ white potato versus the sweet potato. Sweet potatoes have swooped in as a trendy tater alternative, and so began the sweet potato vs. potato health debate. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients … Nutrition comparison for sweet potatoes vs white rice. I like the taste and texture of white potato better than sweet potato. To celebrate Nutrition Month, we thought we would have a little fun and do a faceoff comparing two vegetables. White potatoes score the highest at 75. For example, a white russet potato holds 33.8 g of starch, while the sweet potato has just 16.4g. If you … If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. The FDA’s nutrient analysis for the Top 20 Raw Vegetables indicates the following: Both white potatoes and sweet potatoes are excellent sources of, White potatoes are similar in calories and. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. Visually, the white sweet potato can better replicate the appearance of classic potatoes. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. So should you opt for white or sweet potatoes? Sweet, white. Some would even say that sweet potatoes are to white potatoes what brown rice is to white. After all, sweet potatoes, with their rich orange color, must be healthier, right? Sweet Potato v White Potato Micronutrient Breakdown. https://www.potatogoodness.com/sweet-potatoes-vs-white-potatoes Many people with diabetes will pass up white potatoes, sweet potatoes and yams because they are high in carbohydrates, fearing that they will skyrocket blood glucose. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. 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. White potatoes have slightly more potassium, with 1 medium potato containing about 21% of the daily value for potassium compared to 15% in 1 medium sweet potato. The Orange Sweet Potatoes are harder in nature while the White Sweet Potato is very soft in nature. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol . Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). A roasted or baked sweet potato has a higher GI than a boiled white potato, for example. Both foods also provide less than 1 gram of fat each and 2 to 3 grams of vegetarian protein. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. The white sweet potatoes themselves belong to the family of morning glory and are larger in size, thicker in texture and have roots along with them and have been used by people for eating purposes for a long time. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. Protein. I will be controlling my diet strictly for maximum fat loss but I was wondering if I can just replace a portion of sweet potato with white potato. Brown Rice vs. Sweet Potato. Average GI of 10 varieties of sweet potato based on cooking type. That may spell post-workout glory, but when you’re having a late-night steak… And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Our experts analyze what’s the better pick. 2,000 calories a day is used for general nutrition advice. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. If sweet potatoes are deep-fried in oil like french fries, they aren’t any better than what you’d get at the drive-thru. Sweet potatoes and white rice contain similar amounts of protein - sweet potato has 1.6g … White potato vs. sweet potato: Which is healthier? Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. 1” in America’s battle of the bulge. A portion of 100 g of white potato baked shell contains 93 calories, while the same portion of a sweet potato baked sweet shell contains 90 calories. All Rights Reserved. Potato Sweet Potato Potato Serving Size: 1 … Both white potatoes and sweet potatoes contain a variety of nutrients. You know it, we know it. You have successfully subscribed to our newsletter. We’ve heard that sweet potatoes are nutritious – is that true? With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Both regular and sweet potatoes offer you equal amounts of calcium, good for your bones, with both containing 4 percent of your daily requirement. Please Note: You have clicked on a link to a website maintained by a third party and are about to leave the Potatoes USA website. Both white and sweet potatoes are a good source of vitamin B6. Nearly equal amounts of vitamin C can be found in each: 35 percent for the regular potato and 37 percent for the sweet potato. The caloric content of the white potato and sweet potato nutrition facts is similar. Nutrition Faceoff: Sweet Potato vs. Advertising on our site helps support our mission. Do Face Mask Brackets Work — And Are They Safe. Sweet Potato v White Potato Micronutrient Breakdown. Sweet Potato vs White Potato: Glycemic Index Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. In the content of a couple of key minerals, though, white potatoes are the winner. Compare Taro to Potato by vitamins and minerals using the only readable nutrition comparison tool. White potatoes belong to a totally different plant family, are definitely different looking than either yams or sweet potatoes and have a … The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Sweet Potato Vs. Brown Rice Fitness buffs are consuming more complex-carbohydrates because of their capacity to maintain a healthy weight. People making dietary changes often substitute brown rice and sweet potatoes as replacements for unhealthy fare. You May Want to Double Your Fiber Intake, The Link Between Red Meat and Cancer: What You Need to Know, 8 Ways to Find the Best (and Avoid the Worst) Frozen Meals, 4 Fantastic Foods You Can Eat in Bigger Portions. We do not endorse non-Cleveland Clinic products or services. Sweet … In … Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Potatoes cause weight gain simplest if ate up regularly in a big amount. White vs Orange Sweet Potato. A portion of 100 g of white potato contains 2.5 g of protein and 0.1g fat, while sweet potato nutrition facts contains 2 g of protein and 0.2g fat. 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. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Policy. The values are in grams, per 100g of each. Each cup of white potato provides 1.8 … As you can see, the sweet potato wins for calcium, vitamin C, and vitamin K; though not by much when it comes to vitamins C and K. 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. They suggested that since white potatoes tend to be higher, they should be avoided. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Both sweet and white potatoes provide similar amounts of key nutrients including protein (2g and 3g respectively), potassium and vitamin B6, all of which contribute to a well-balanced, nutrient-dense diet. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. There are 242 calories in 1 small (400g) (368 g) of Sweet Potato, White flesh, raw. White rice has more thiamin, niacin and folate, however, sweet potato contains more riboflavin and vitamin b6 and sweet potato is a excellent source of potassium. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Calories in Spuds. These two are differentiated because of the white and the orange colours of the skin. Sweet potatoes are often regarded as a healthier alternative to the white potato, which has been recently maligned as “Public Enemy No. First, let’s back up. USDA National Nutrient Database for Standard Reference, Release 28. We’ve been warning you for years, though, that white potatoes are extremely high on the glycemic index, which means they digest quickly and can send insulin levels skyrocketing. Vitamin A helps to keep your skin, eyes and tissues healthy and may play a part in preventing certain forms of cancer, according to Harvard Medical School 3 . This article explains the key differences between sweet potatoes and yams. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. White potatoes have slightly more potassium, with 1 medium potato containing about 21% of the daily value for potassium compared to 15% in 1 medium sweet potato. Sweet potatoes come in many different colors. It’s also rich in vitamins C and B, as well as potassium. A healthy diet should provide proteins from 10 to 35 percent of their calories and 20 to 35 percent fat. While white potatoes are higher … However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … 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. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). A dicotyledonous plant, sweet potato belongs to Convolvulaceae family. But are sweet potatoes truly healthier than potatoes? Sweet potatoes, however, provide roughly 500 percent of the daily value for vitamin A, while white potatoes provide none. Both sweet and regular potatoes provide a variety of nutrients, including carbs, fiber, vitamin C, and antioxidants. Sweet potatoes are an excellent source of beta carotene, a component of vitamin A, as evidenced by their yellow-orange flesh. A white potato refers to Russet, red skin and Yukon gold potatoes. A small potato weighs about 5 ounces, and has 130 calories. a hundred grams serving of both type of potato contain: i ... the conclusion is they both aren’t that distinctive to occupy opposite ends as good or bad, both sweet and white potato nutrition values are similar. There are many choices of these carbohydrates so it can be confusing to know the difference. White Sweet Potato. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. One medium-size sweet potato provides enough vitamin A to meet daily needs. Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. Cleveland Clinic is a non-profit academic medical center. Turns out, it’s more of an even split. Calories, Fat and Protein. Healthy Oil-Free, Salt-Free Potato Wedges Recipe Demo: https://www.youtube.com/watch?v=AscWqTuFtmc I had a question wether sweet potatoes … Want to Lower Your Risk of Heart Disease, Diabetes and Colon Cancer? It has 29 grams of carbohydrates and 3 grams of protein. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g 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. According to the US Department of Agriculture National Nutrient Database, the following is also true (based on a medium-size 5.3 ounce white or sweet potato). White Potatoes vs. Sweet Potatoes for Bodybuilders Find out who’s the spud and who’s the dud in the battle between white and sweet potatoes. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. Fitness, health and wellness tips sent to you weekly. Instead, they opt for low-carbohydrate options, often eating foods that contain a large amount of protein or fat, fearing that potato nutrition is not on their side. Sweet potatoes are a staple at holiday dinners and regular or white potatoes are enjoyed year-round. Sweet potatoes are best known for their high Vitamin A content, along with slower digesting carbohydrates and starches, which make them favorable for regulating blood sugar [1]. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. Although these types of foods have the same denominator of having high fiber content, they still have differences with […] And according to the USDA, 100 grams of a white potato has 95 calories, 21.4 grams of carbohydrate and 2.3 grams of fiber, while 100 grams of a sweet potato has 86 calories, 20 grams of carbohydrate and 3 grams of fiber. An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. Sweet Potato vs White Potato: Glycemic Index. https://www.fda.gov/Food/LabelingNutrition/ucm114222.htm, https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/nutrient-data-laboratory/. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. How do sweet potatoes and white potatoes compare when it comes to their nutrition profiles? Potato, potahto. Nothing goes better with steak than a baked potato. Visit our Potato Nutrition page to learn about potato nutrients. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. They are not available as frequently as others, and that is the reason most people do not know much about them. Also, what matters is the way they are consumed. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. medium-size white potato contains 110 calories, Download PDF: Nutrition Comparision White Potatoes vs. Sweet Potatoes. Both potatoes have potassium, which is good for regulating blood pressure and replacing potassium lost in sweat. Taro vs Potato - In-Depth Nutrition Comparison. French fries and sweet potato fries are both rich in carbohydrates, which raise your blood sugar. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. To sweet potatoes and white potatoes to determine which potato is a great middle ground between an orange potato... Provide proteins from 10 to 35 percent of their white potato or a sweet potato based on cooking.. Body needs for good health roasted or baked sweet potato vs. sweet potatoes: are... The values are in grams, per 100g of each is usually eaten during lunch and bigger! 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